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February 6, 2009, Newsletter Issue #142: Core Stability and How to Achieve it
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Tip of the Week
The core muscles lie deep within the trunk of the body. They generally attach to the spine, pelvis and muscles that support the scapula. They stabilise these areas to create a firm foundation for coordinated movement of the legs and arms.
The fitness industry is beginning to recognize the benefits of developing "core strength" for all forms of physical activity. Core training improves posture and body alignment.
Here are some examples of core stability exercises that you can do to improve the muscles in your "trunk".
Try standing balanced on one leg and slowly swing the other leg back and forth (as you would in full running action). Avoid rotating, twisting or dipping your pelvis. Once you have mastered this exercise, practice doing it with your eyes closed.
Practice forming a "back brace" - by tightening up the abdominal muscles. You can do this by: a) pulling your belly button inwards without flattening your back b) then tightening your pelvic floor muscles as if you were stopping the flow of urine when you have a pee c) then making sure that your breathing is relaxed while you are holding the brace
Lie on your stomach and then brace your back and lift opposite arms and legs/arms and legs on one side/all arms and legs at once. Make sure that your back does not arch at all during this movement.
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