STRENGTHENING MUSCLES THAT STABILIZE YOUR SPINE
THIS AREA OF STRENGTH TRAINING IS RARELY EXPLAINED BUT NEEDS TO BE. Sean Gill does an outstanding job in his article posted on medium.com and offers exercise suggestions as well. Two components of this exercise set, the basic and side planks, are familiar to most as helping to build core strength.
However, rather than providing the usual pep talk about why ‘core’ muscles need our attention, Gill launches into a mini-tutorial on the specifics of this topic which he explains in terms of spine stability. The exercise physiologist tells readers why “It’s important to understand all the other musculature acting on the spine” beside the glamorous rectus abdominus of ‘6-pack’ fame that many hope to show off.
Gill explains that effectively strengthening the transverse abdominus (TA) and multifidus (MF) muscles, which lie so deep within our bodies that only by ultrasound can they be visualized, can bring about neuromuscular changes and increased size/thickness which have correlated with reductions in low back pain. He discusses how athletic performance might be enhanced by such training and changes.
Gill offers a set of exercises with a “proven track record” separated into 3 categories: anti-flexion, anti-rotational, and anti-extension. One of my all-time core favorites is included, the dead-bug.
Athletes who like to know why they’re performing specific routines will love this piece.
RUN & MOVE HAPPY!
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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