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Posted on 07-04-2015
To understand core strengthening, we need to understand which muscles we’re strengthening. The core muscles are the inner and outer layers of muscles that helps to move, protect, and stabilize the midsection of our body.
Core strengthening exercises are movement or positions that utilize your mid-section to enhance and protect your spinal structure. It would be remiss to exercise without focusing on this area of our body. In fact, spinal damage and spinal disc degeneration have resulted from constant impact or stress to the spine because of weak core muscles.
How do we strengthen the core and what are the best exercises to do? The confusing part is that many exercises you do incorporate the core. So, how do you incorporate some core exercise if you’ve never done them before?
The most basic core strengthening exercise, and arguably the safest you can do is the 'plank’. The plank position requires that you lay face down on the floor with your elbow, forearm and your toes touching the floor. The rest of your body is in a horizontal position in a straight line like a ‘plank’. You can start by holding the position for 10 seconds and adding additional time to the position every day. Once you can hold the position for one minute, then you may try to add an additional set up to three sets per day. It is recommended that you do the "plank' at least every other day.
Before you start with any new exercise routine, please consult with your chiropractor or other health care professionals to see if it’s appropriate for you.
Dr. Suharto Ongko is a licensed chiropractor who has been practicing in the Mississauga area for over 16 years. To contact our office, please call 905-821-4951 or visit our website at www.wellnesschiropractor.com.
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