Training Room_Building a Strong Core to Relieve Back Pain

4 Core Activation Tips

1. Strengthen Perform specific strengthening exercises that engage all the layers of your abdominal wall, pelvic muscles and spinal muscles. Lying on your back, place your hands on your lower abdomen. Try to activate the transverse abdominis muscles beneath your hands drawing the muscles together towards your belly button. Keep breathing while you do this and hold for 10 second counts. Repeat 10 times and do 3-4 times a day, even while you stand! 2. Balance While standing and keeping your abdomen tight, try to stand on one foot. Stand close to a wall so you can keep your hand on it. Hold for 10 seconds on each foot and repeat 5 times a day. Enhancing your balance engages the nerves that control the core muscles, helping everything work together.

3. Move Avoid sitting for prolonged periods and if you have to work, then break up the day with standing for 1-2 minute periods every 30 minutes. Keep working on tightening up your abdominal muscles in sitting, standing and lying down. Walk for 15-30 minutes a day, focusing on your posture and abdominal muscles. 4. Rehabilitate There are numerous conditions or procedures that can dramatically impact the core muscles’ ability to protect the spine. Carefully strengthening your core muscles is essential for long term spinal rehabilitation and the ability to safely participate in desired activities after injury. Talk to one of our physical therapists today about having a complete recovery. Call The Training Room location nearest you today to learn more about our specialized programs and how you can get back to an active, pain free lifestyle!

Mandy in ROME!

STAFF SPOTLIGHT

and Provence, we experienced many different sights, languages, and flavors. The consensus of my family was that our food tour in Aix-en-Provence was the highlight of the trip. We tasted foods from the local market, bakery, wine shop and fromagerie. Anyone who knows me, knows I’m a total foodie, and I was in heaven! I loved sharing this amazing experience with my parents, my kids and Cary. So many memories were made that will last a lifetime! Ciao until our next adventure!

In August, my family and I went on our first European adventure together. It was 3 generations including my husband Cary, my parents, and my 2 boys. We started in Rome where we took in all the sights of the Colosseum, the Pantheon, and the Vatican, including Michelangelo’s breathtaking Sistine Chapel.After5days,weboardedacruise ship and spent another 8 days travelling the Mediterranean Sea. With stops in Barcelona, Naples, Palma Di Mallorca,

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