Today I decided to have one of my good friends and fellow Registered kinesiologist guest blog for me. Rick Kaselj
Hey you can pick up his free report "Discover the 5 Myths about Core Training" just click on the link.
http://www.healingthroughmovement.com/public_html/HTM/Newsletter/2008/9NewsletterSept/4_Effective_Core_Stability_Exercises_Rick_Kaselj.htm
http://www.healingthroughmovement.com/public_html/HTM/Newsletter/2008/9NewsletterSept/4_Effective_Core_Stability_Exercises_Rick_Kaselj.htm
About Rick Kaselj
Rick Kaselj is a Registered Kinesiologist and ACE Certified Personal Trainer with a passion for exercise therapy. Rick designs effective exercise programs that safely and rapidly help one recover from an injury, medical conditions and musculoskeletal pain. Rick presents courses on exercise therapy across Canada and publishes a monthly FITNESS & REHAB newsletter for health and fitness professionals looking for the latest information on improving health, fitness, rehabilitation and sport. To reach Rick or to subscribe to his monthly newsletter, www.HealingThroughMovement.com
Effective Core Stability Exercises
Core stability exercises have become a key component to an exercise program. They are prescribed for improving sports performance, keeping fit, when you are recovering from a back injury and even when you injury your knee. In recent years, fitness and health experts have understood the importance of core stability training exercises and have been giving it to the majority of their clients.
Benefits of Core Stability Exercises
Core stability exercises help in the development of strong trunk muscles. It also minimizes the risk of both chronic and acute injury, as weak core muscles increases the risk lower back and knee injuries. Core stability of the body helps prevent injury, enhances body’s performance and decrease the stress on your lower back.
4 Core Stability Exercises
Here are four core stability exercises you can add to your exercise program:
Plank Exercise - The first exercise core stability exercise plan is the plank exercise. In the plank exercise, you need to support your body on your forearms/elbows and toes in such a way that, the body lies in a straight position. Now try to hold the same position for 10 to 20 seconds. You may perform two or three sets of this core stability exercise daily.
Side Plank Exercise - The second exercise is the side plank exercise. In this exercise, you need to lie on your side. The position of your elbow needs to be under the shoulder and you lift your body off the floor so your body is in a straight line. Try to hold the same position for 10 to 20 seconds. You may perform two or three sets of this core stability exercise daily.
Gluteal Bridge - The third is the Gluteal Bridge. To perform this exercise, you need to bend your knees and lie on the floor. Then you activate your core, push through your heels and lift your hips off the floor until they line up with the rest of your body. You need to keep your shoulders on the floor. Try to hold the same position for 10 to 20 seconds. You may perform two or three sets of this core stability exercise daily.
Chop Rotation Exercise - The fourth is the chop rotation exercise. In this core stability exercise plan, you need to use a pulley column. Next, kneel down on your knees near the pulley column and pull the pulley handle downwards. When pulling the pulley handle downwards, make sure that you turn your wrist and rotate your shoulders. You may perform 2 to 3 sets with 8 to 10 repetitions of this core stability exercise.
Core Stability Training Conclusion
These are four effective core stability training exercises that you can add to your exercise program. These exercises are good for someone that has a healthy back and who has no back pain. If your back is weak or your have low back pain, it is best you start off with the exercises in Rick Kaselj’s book Core Stability of the Back.
Core stability exercises have become a key component to an exercise program. They are prescribed for improving sports performance, keeping fit, when you are recovering from a back injury and even when you injury your knee. In recent years, fitness and health experts have understood the importance of core stability training exercises and have been giving it to the majority of their clients.
Benefits of Core Stability Exercises
Core stability exercises help in the development of strong trunk muscles. It also minimizes the risk of both chronic and acute injury, as weak core muscles increases the risk lower back and knee injuries. Core stability of the body helps prevent injury, enhances body’s performance and decrease the stress on your lower back.
4 Core Stability Exercises
Here are four core stability exercises you can add to your exercise program:
Plank Exercise - The first exercise core stability exercise plan is the plank exercise. In the plank exercise, you need to support your body on your forearms/elbows and toes in such a way that, the body lies in a straight position. Now try to hold the same position for 10 to 20 seconds. You may perform two or three sets of this core stability exercise daily.
Side Plank Exercise - The second exercise is the side plank exercise. In this exercise, you need to lie on your side. The position of your elbow needs to be under the shoulder and you lift your body off the floor so your body is in a straight line. Try to hold the same position for 10 to 20 seconds. You may perform two or three sets of this core stability exercise daily.
Gluteal Bridge - The third is the Gluteal Bridge. To perform this exercise, you need to bend your knees and lie on the floor. Then you activate your core, push through your heels and lift your hips off the floor until they line up with the rest of your body. You need to keep your shoulders on the floor. Try to hold the same position for 10 to 20 seconds. You may perform two or three sets of this core stability exercise daily.
Chop Rotation Exercise - The fourth is the chop rotation exercise. In this core stability exercise plan, you need to use a pulley column. Next, kneel down on your knees near the pulley column and pull the pulley handle downwards. When pulling the pulley handle downwards, make sure that you turn your wrist and rotate your shoulders. You may perform 2 to 3 sets with 8 to 10 repetitions of this core stability exercise.
Core Stability Training Conclusion
These are four effective core stability training exercises that you can add to your exercise program. These exercises are good for someone that has a healthy back and who has no back pain. If your back is weak or your have low back pain, it is best you start off with the exercises in Rick Kaselj’s book Core Stability of the Back.
This is a great book and will help you with your back soreness.
hey you can pick up his free report "Discover the 5 Myths about Core Training" just click on the link.
hey you can pick up his free report "Discover the 5 Myths about Core Training" just click on the link.
once again I would love to hear your comments in health Paul K Turner BHKIN RK CEP CFT
No comments:
Post a Comment