fitness - protect your lower back by ms. prema kodical
TRANSCRIPT
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Protect Your
Lower Back Presented by
Prema KodicalNutritionist/Weight Management
Consultant
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Core Muscles
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What Is Core?
• It starts from the base of the neck to the muscles between your legs
• It comprises overlapping layers of muscles; in the abdomen, back, hips and pelvic floor
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Pelvic Girdle
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More on Core
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Strong Column • It includes the muscles of your back,
the ones extending to the pelvis and the deep abdominal muscles like the transverse abdominis that lie underneath the other ab muscles
• Think of your core as a strong column that links the upper and lower body together
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Ab Muscles
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Why Is Core Fitness Important?• Your core supports your spine
• Its strength can provide a first layer of defense against pain and injury
• All your body movements begin with your core
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Improve Your Back Health
• Unless specifically exercised, back and abdominal muscles weaken with age
• Balance, posture and back health have been linked to core strength
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Washboard Abs • The stronger your core, the
better your body works, looks and feels
• If you ignore your core, then you are setting yourself up for flabby muscles, pot bellies, love handles and muscle imbalance
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How To Begin Core
Strengthening• Stat becoming aware of your posture throughout the day
• Several times a day, take a minute to stand tall
• Engage your core by pulling your belly button towards your spine
• As you progress, stand on one foot for as long as you can
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Standing Tall
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PlanksIt is the beginning of
core strengtheningThe most important muscle that planks strengthen is the Erector Spinea
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Erector Spinea
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Erector SpineaIt runs right along the
spine• Strengthening this muscle helps
develop a strong back and reduces future back aches
• These muscles grow weak with inactivity leading to back aches
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Stationary Plank
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Plank Pushup
www.hopeandcare.in
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Kneeling Plank
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Reverse Plank
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Advanced Reverse Plank
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Bridge
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Bridge Kicks
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Advanced Bridge
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V Sit-ups