Personal trainer in Nottingham

Posts made in October, 2015

Building core strength when your injured body sabotages!

By on Oct 29, 2015 in Articles |

  A Quick Anatomy Lesson (sorry, but it’s important!) The aim of the core is to maintain a solid, stable centre from which to exert power. The rectus abdominis is an important part that acts to protect your spine. It’s beneath the superficial ‘six-pack abs’ so it often goes overlooked. However, its role is integral to the function of all other muscles within your ‘core’. The transverse abdominis stabilizes your pelvis and provides support against excessive movement of the spine – including things like twisting to pick up the shopping, bending to pick up the kids, running, squatting, etc. Keeping a strong core will help you transfer force more efficiently through the muscles, rather than through your back and joints (and hey presto, less back pain). Then we have the external and internal obliques. These muscles rotate and allow the trunk to bend while also contributing to spinal stability. If you can properly engage your ‘core’ before performing exercises, and during them, you’ll have a much healthier spine and lower back. OK – so where do I start? Building up your core strength is an important part of combatting back pain. But what about when exercise itself seems to make things even worse? Strip everything back to the very bare basics. Depending on how and what the problem affecting your back is, the likely hood is you’ve shied away from exercise or activity that aggravates or will worsen the pain. This is a totally natural precaution from the body to protect itself from further damage. But, after the acute stage of any injury or inflammation, the last thing you want is to lose any core strength resulting from inactivity. So stripping everything back to the basics – what does that mean? Forget what you could do pre-injury. It doesn’t matter anymore; you’re in a different place now. Most people will eventually feel ok after an injury and go straight back to what they did before, at the same level, and just reignite the non-quite-healed damage. Attention needs to be paid to what level you’re at now and regressing simple exercises to make things even more simple. If a 10 second plank hold is difficult and taxing your core, then there...

Read More