Currently viewing the category: "abdominal core"

Side Plank to Strengthen Shoulders and Abdominal Core

By On · Add Comment · In abdominal core, exercise, exercises, proprioception, rectus abdominis, shoulders, side plank

Happy to be back from a much needed hiatus. I’m hoping you have been exercising, particularly planking. Planking seems to be a new-ish craze, despite it’s ancient yogic roots; and of this I am pleased, because if there’s gonna be a craze, may as well be something as powerful for your health and body as plank pose.

So this post is to show you the next level of plank pose, which is the side-plank. Remember that plank pose is an outstanding strengthener for the abdominal core–EMG studies have shown it to be one of the strongest contractions of the rectus abdominis muscle–so if you want a strong core and cut mid-section, then definitely plank, baby.

Side plank is similar, but now the difficulty is increased by going up on one arm and balancing. The transition from plank to side plank alone is a powerful strengthener, because you are taking a static position and now adding movement. It’s what we call “functional”- ity. Along with strengthening the core,both the plank and side plank will also strengthen the shoulders. Balancing on one arm adds proprioception to the mix, and thus you get an all around great challenger for the core and shoulder girdle. Yes, this should be a craze.

Watch the video below to get a glimpse on how to transition from a plank pose to a side plank…and then plank away, baby.

Los Angeles Chiropractic: Beginners Exercise to Strengthen Muscle in Lower Back

By On · Add Comment · In abdominal core, functional exercises, low back exercises, low back pain, pain relief, pelvic tilts, plank pose

Was recently asked by a Twitter follower what the best exercise for the low back would be. My unsatisfying answer: “Well, what do you need a strong back for?” Taken at face value it might seem that I am denying the need for a strong back, but nothing could be farther from the truth, although I do think the pelvic and leg muscles are more likely to be in need of strengthening.

Nevertheless, I think the wisest approach to determining which exercises should be carried out is to think functionally–that is, what are you attempting to improve? Do you need power for a sport, endurance, or is it to alleviate low back pain? Really, the end result matters.

So this particular gentleman disclosed to me that he was having pain and difficulty getting up and out of a chair. Okay…I’ve got an answer for this. The best exercise to reduce pain and difficulty getting in and out of a chair, then…is to get in and out of a chair. Forget back extensions, or superman, or anything like that–be functional: Reproduce the activity you need to do. Doesn’t that make sense? Don’t do biceps curls so that you may jump higher…

Watch the video below to get the gist of what I mean. You’ll want to observe some basics, like…keeping your back straight, and tightening your abdominal core. If you are uncertain of how to do that, please watch the video on abdominal hollowing and plank pose. While you’re at it, watch the video on pelvic tilting as well. Gaining control of the abdominal core is essential to strengthening the low back.

So, again, before looking to strengthen a particular area, ask yourself for what purpose, because this will dictate the exercise you need to do. Then do a functional exercise–one that simulates the movement–and you should be cool. Enjoy the vid and the exercise. Thank you, Ricardo.

Los Angeles Chiropractic: Rectus Abdominus Exercises for Core Strength

By On · Add Comment · In abdominal core, abdominal crunches, low back pain, low back stretches, martial arts, MMA fighting, plank pose, ripped abs, six-pack abs, Ultimate Fighting

We’ve been talking a lot about low back pain, and I’ve showed you some great stretches that might help relieve your low back pain, particularly if the source is muscular. Tight low back muscles can be a major, if not the primary, source of low back pain. But sometimes tight low back muscles are only part of the equation–the muscles of the abdominal core may also be weak, causing instability of the lower back and pelvic regions.

I have showed you a fantastic exercise to strengthen the core called plank pose, and for overall firming and stability it can’t be beat. However, the rectus abdominus muscles are also important, especially for athletes. These abdominal muscles are the ones most hardcore exercisers strive to develop; they are the six-pack of ripped abs fame.

Aside from the aesthetics, however, having strong rectus abdominus muscles are important posturally, and they help maintain the integrity of the internal organs by keeping them fixed firmly in the abdominal cavity. But as muscles of movement, the rectus abdominus flexes the torso–that is, they bring the chest toward the pelvis or vice versa, depending on which end is fixed (or both toward one another if neither end fixed)

How is this important to athletes? Anytime one needs to get up off the ground–as in MMA fighting, wrestling, Ultimate Fighting (PrideFC) or any other martial arts competition–the rectus abdominus is involved. As an endurance muscle, a weak rectus abdominus can fatigue leaving you unable to get up. Think body blows in any fight game. The idea is to wind the opponent. Because the rectus abdominus also assists in breathing, particularly when winded, you can see how important it is for these muscles to be fit.

In the video below, I demonstrate the best exercises to strengthen the abdominal muscles. It’s a standard crunch, but with a few critical nuances. Everybody and their mother knows how to do one version or another of the crunch, but so many are rife with biomechanical faults that I encourage you to watch below and refine your crunches–you’ll get the most out of the exercise if you follow the details I demonstrate. You will need to master these two movements–the abdominal hollow and the pelvic tilt–before you start, so give them each up to a week of practice (depending on your fitness level) before starting on the crunches. And then enjoy.

Lumbopelvic Stabilization Improves Pitching Performance

By On · Add Comment · In abdominal core, athletic performance, baseball pitchers, hip flexors, knee injury, Level Belt, low back pain, lumbopelic stabilization, pitching performance, sports injuries

This post is for anybody who suffers from low back pain, but it should interest anybody that plays and/or loves sports, particularly baseball.  A recent study showed that lumbopelvic control in baseball pitchers improved pitching accuracy and endurance.

The study, published in the latest issue of the Journal of Strength and Conditioning, looked at minor league pitchers.  Seventy-five healthy professional baseball pitchers performed a standing lumbopelvic control test during the last week of spring training for the 2008 and 2009 seasons while wearing a custom-designed testing apparatus called the “Level Belt.”  With the Level Belt secured to the waist, subjects attempted to transition from a 2-leg to a single-leg pitching stance and balance while maintaining a stable pelvic position. Subjects were graded on the maximum sagittal pelvic tilt from a neutral position during the motion.

Pitching performance, number of innings pitched (IP), and injuries were compared for all subjects who pitched at least 50 innings during a season.  The belt measurement was taken for each pitcher during the leg transition exercise, with the 7° being the median measurement.  The researchers then assessed the performance of the players over the two seasons.  They found that players with measurements <7° (or the most stable low back and pelvis during motion) had the significantly fewer walks plus hits per inning than subjects scoring ≥7°.  There was no significant difference in injuries between the two groups.  Here’s the take home: Lumbopelvic stabilization–something I work on with all my Los Angeles sports chiropractic patients, particularly those with low back pain, hip pain or any other leg or knee injury–improves athletic performance.  And although this study did not see a correlation between good lumbopelvic stabilization and injury prevention, I can tell you that I see it reduce chronic pain an disability in both athletes and non-athletes alike.

Functional lumbopelvic stabilization comes from a combination of strength, flexibility and balance–three area which I emphasize in my sports rehabilitation practice.  Tight hip flexors, weak glutes and a loss of lumbopelvic control from the abdominals (see abdominal hollows and pelvic tilting) all contribute to loss of stabilization of this vital core area.

True, researchers found no correlation to prevention of injury in the pitchers, as both groups in the study suffered injuries.  But this just shows that sports injuries are multifactorial.  What is unquestionable is that pitching performance did improve with lumbopelvic stabilization, and that I would expect, as I know how important it is in musculoskeletal biomechanics.  I hope you found this study as interesting as I did.

West Hollywood Chiropractic: Glute Stretches to Relieve Low Back and Pelvic Pain

By On · Add Comment · In abdominal core, gluteal bridges, gluteal muscles, gluteus maximus, gluteus medius, hip extensor, hip pain, knee pain, low back pain, muscular imbalances, walking, West Hollywood chiropractic

Low back pain, hip pain and knee pain can all originate from a weak pelvic girdle.  When the muscles of the butt and pelvis get weak, the low back loses support–add in a weak abdominal core and you’ve got a recipe for disaster.

In my West Hollywood chiropractic office, I always evaluate the pelvis and buttocks muscles, which are also known as the gluteals.  The gluteus maximus is the main muscle of walking, as it is the primary hip extensor–a movement necessary to bring the leg back during walking (gait) cycle.  The gluteus medius is the muscle that holds the pelvis upright as we stand.  When the glutes get weak–or perhaps lazy is a better word–they need to be isolated and strengthened. 

No muscle can be totally isolated because muscles work together–synergistically–as a group.  However, there are two exercises that are outstanding for isolating the gluteal muscles as much as possible.  The first is called gluteal bridges, and if you watch the video below, you can see a great version that will not only strengthen the gluteus maximus muscles, but will also help correct any muscular imbalances that are in place, whereby one side becomes stronger or weaker than the other.  The second exercise is called hip abductions and we’ll save that for another post.

You should have your work cut out for you with the gluteal bridges I demonstrate in the video, so watch and practice.  If you are not sore the next day, then you aren’t doing them right.  But don’t worry, you’ll be sore…

Work Out at All Costs

By On · Add Comment · In abdominal core, exercises, gym, injury, low back pain, pumping iron, resistance exercise, stretch, weight training, workout

Life happens…and sometimes its intricacies interfere with a well-intentioned exercise program.  The most oft-cited reason people give for neglecting to work out is “no time,” a situation we can all relate in one way or another.  This is precisely why I have a self-imposed rule I call WOAC–work out at all costs!

Get it?  Move your butt, no matter what.  Living by this principle allows me to work out anywhere, anytime: planes, trains, and hotel rooms, I always say.  Another advantage afforded by the WOAC philosophy is “no time is too short.”

Since I can stretch at home or the office, the important thing for me is to go to the gym to pump iron or skip rope.  Essentially it’s “go get in whatever you need that requires special space or equipment.”  Truth is, though, I really could do resistance exercise anywhere, so at the very least it’s my cardiovascular requirements that require specific equipment.

Here is why it matters: Like everyone, I find time to be a limiting factor when it comes to working out–I mean, there’s only 24 hours in a day (which is plenty if you have round the clock access to space or equipment–a home gym, for example).  So when I find that time is limited: WOAC!

The Memorial Day holiday today meant the gym at my apartment complex was closing by 4pm.  I wasn’t ready to go until 3:30 pm.  Now…far too many people would have said, “Screw it,” and picked up a pizza and beer and rationalized why Memorial Day is time for celebrating, and NOT working out.  But because I live by the WOAC principle, I knew that it was plenty of time to bang out a session.  Here is how I did it today:

Upon entering the gym, the counter clerk reminded me of the time.  I assured him I wouldn’t be the last person walking out the door. I went right up to the yoga/dance studio with it’s slippery, shiny hardwood floors and proceeded to skip rope–balls to the walls–for ten minutes.  I was winded by five, and dripping sweat at ten.  I needed a rest, so I took one minute to drink a cup of water and catch my breath. 

Next I did plank poses, abdominal crunches, reverse crunches and side planks for my core; then pounded out gluteal bridges and hip abductions for my butt and pelvic regions.  In total, the mat work took me five minutes.  Then I stretched my hips, legs and low back–three more minutes.  Finally, I took two minutes to stretch my arms and chest–areas that I am working on specifically in response to an injury.  Done.  And not the last person to leave, either.

You see, WOAC helps me to get my arse to the gym–moving, sweating, and feeling pumped–even in a short time period.  No excuses for me.  And I guarantee I will be sore tomorrow.  Twenty minutes is all I need–heck, even ten will do.  WOAC…a way of life for me.

Plank Position for Strengthening the Core and Abdominals

By On · Add Comment · In abdominal core, abdominal hollow exercises, fitness, plank pose, strength

I’ve already shown you the basic movement required to strengthen the abdominal core,now let’s take it to another level.  The plank pose is one of the best abdominal core strengthening exercises there is, but the level you take it to really depends on your current fitness level.  Whichever level you are at currently, you will need to be proficient at abdominal hollowing exercises–so practice if you have not yet mastered that move.

There are many variations of plank pose.  The one I prefer is for athletes, yogis or anybody already having the strength to maintain the top of a push-up position.  However, anyone can do the plank pose.  Watch the video below to see the proper way to do plank pose, as well as an alternate version for those who currently have a little less strength.

West Hollywood Chiropractic: Abdominal Hollow Exercises to Strengthen and Stabilize Core

By On · Add Comment · In abdominal core, abdominal hollow exercises, low back pain, Navy Seals, West Hollywood chiropractic

We hear a lot about the abdominal core (especially since it’s been designed by Navy SEALS…just kidding) for good reason, it’s nature’s support belt–it stabilizes and protects the lower trunk, the pelvis and the spine.  The term “core” is a current buzzword in fitness circles, but it’s more than just the abdominals.  It’s a group of muscles working together, dynamically to stabilize the body during movements.  It’s includes abdominal muscles for sure, but low back, pelvic and spinal muscles contribute to the function of the core.

The video below shows an outstanding exercise–the abdominal hollow–I give to all my West Hollywood chiropractic clients to strengthen their core.  I call it a basic building block because, despite its effectiveness as a solitary movement, it is an integral part of numerous compound exercises that I give my clients as they advance through a sports rehab routine.  Simply put, it’s the best fundamental strengthening exercise anybody can benefit from, no matter what shape you are in.

Watch the video below to learn how to do the powerful abdominal hollow exercise, and do it daily.  I guarantee within six weeks of doing this exercise every day, your core will be solid and your low back will have more support, leading to–less injury and less low back pain.  Have fun.

The Importance of Core

By On · Add Comment · In abdominal core, abdominal hollow, chiropractic, disc herniation, low back pain, Martin Luther King Day

My wife and I bought a lamp on this Martin Luther King Day weekend. OK, three lamps and a mirror, but who’s counting. Wait, this is a health story, I swear.

So, one of the lamps we bought was too big to fit in my car. It was light enough, however, for me to carry. Since I live close to the furniture store–Blueprint in West Hollywood–I thought I’d just carry it home.

As I was carrying the oversized box, I noticed how much I was using my abdominal core to stabilize my body as I walked. It occurred to me–we really do rely on our abdominal muscles for everyday movements. You know, sometimes we know things intellectually, or perhaps even practically but forget, then we do something–like carry a box–and we are reminded of that which we know (have I confused you, yet?)

In my West Hollywood chiropractic office, I give abdominal core exercises to anyone presenting with low back pain. That’s because a functional core is essential to long-term low back pain prevention. And interestingly, the fundamental movement I teach my is called an abdominal hollow. Abdominal hollowing is the pulling inward of the core muscles and upward of the diaphragm. It’s creating a concavity of the midsection. Hollowing is a movement we do naturally when we carry things, such as I was doing while carrying the box. When people lose this ability to hollow–through deconditioning and such–they are unable to stabilize the body, specifically the low back. As a result, the force is transferred to the lumbar spine especially the disks and guess what?…POP! Herniation.

So keep your core strong: Visit a chiropractor and go to the gym, or drop down and give me twenty crunches. Better do it if you want to save your back and save on delivery charges.

BTW–here’s the lamp. What do you think?

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