4 CORE ACTIVATION TIPS
Patient Spotlights “Thank you all for everything...” “Thank you all for everything, my shoulder now feels 100% again!” - John P. “The staff here is awesome. I appreciate all of the help getting me back to normal!” “Every session I was challenged and pushed to keep progress continuing after surgery... After 6 weeks of treatment I now have full range of motion. Ashley went over all exercises to continue at home and I’m ready to hit the gym. The staff here is awesome. I appreciate all of the help getting me back to normal!” - Laurie P. 1. Strengthening 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 keeping your abdomen tight in standing, try to stand on one foot. Stand close to a wall so you can keep your hand on it. Hold for 10 seconds 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. After pregnancy Pregnancy severely stretches out the abdominal wall and many women can suffer from a condition called diastasis recti. Carefully strengthening
your core muscles is essential for long term spinal rehabilitation after child birth. Talk to one of our physical therapists today about having a complete recovery, even years after your last pregnancy. Call us today to learn more about our specialized programs and how you can get back to an active, pain-free lifestyle!
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Healthy Recipe
Arugula, Grape, and Sunflower Seed Salad
• 1/2 teaspoon stone-ground mustard
• 2 teaspoons grapeseed oil • 7 cups loosely packed baby arugula • 2 cups red grapes, halved • 2 tablespoons toasted sunflower seed • 1 teaspoon chopped fresh thyme • 1/4 teaspoon salt • 1/4 teaspoon ground black pepper
INGREDIENTS • 3 tablespoons red wine vinegar • 1 teaspoon honey • 1 teaspoon maple syrup
INSTRUCTIONS Combine vinegar, honey, syrup, and mustard in a small bowl. Gradually add oil, stirring with a whisk. Combine arugula, grapes, seeds, and thyme in a large bowl. Drizzle vinegar mixture over arugula; sprinkle with salt and pepper. Toss gently to coat.
www.innovativeptsolutions.com
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