Stouffville Massage Therapy

ISIDORA ROMANTINI RMT CONTACT: 647-201-6397 isidora.rmt@gmail.com

Core Strength January 13, 2010

Core strength is of the utmost importance when it comes to athletic performance and injury recovery.  Most think that your core consists of just your abs – WRONG!  It’s not just your abs, but your hip flexors, back , buttocks, abs and pecs.  These muscle groups support your entire body.  So, when you’re a serious athlete and/or someone who is trying to recover from an injury, whether it be your upper body or lower, your core needs to be strong to help you continue to move.  Here are some simple poses and moves that you can do at home to help strengthen your core.

PLANK:  Hold this pose for as long as you possibly can.  Start off with a goal of 30 seconds.  The more advanced plank is alternating donkey kicks, holding for 30 seconds, three times each side.

BRIDGE:  When doing this pose, squeeze your buttocks and hold for up to 2 minutes.  Raise your pelvis as high as you can to the sky!

SUPERMAN:  This can be a tough one.  Hold this pose for 10 seconds at a time with a five second break in between for 5 reps.

BANANA:  Again, hold for 10 seconds with a 5 second rest in between, 5 reps.

When your core becomes stronger, you can switch back and forth between superman and banana, without using the help from your arms to turn over and over again – killer core workout!

SIDE PLANK:  With this pose, you want to start in a plank with straight arms and move back and forth from side to side, holding for 10 seconds each side – 3 times each side.  Be sure you keep your feet stacked on top of one another.

These exercises are a good start to strengthening your core.  This, along with regular treatment from your massage therapist will enhance your performance in whatever sport that you do, and will speed up the healing process with an injury.  Anyone can do these exercises!  It just takes time, patience and perseverance!

Good luck!