Core stability
is the bodies ability to move functionally around a stable centre.
In other
words, we can move our arms and legs freely and easily, without causing injury
or pain. Sounds simple doesn't it ?
In reality,
many of us have spent rather too long in one position, usually sitting, to have
held on to the deep core muscular strength most of us had as children.
Problems can then arise when we expect our bodies to continue to perform complex moves infrequently. In other words if we sit at a desk all day, but go to the gym once a week for a kettle bells class, our bodies are sometimes damaged, rather than strengthened.
Most Mums I
know have the further issue of having very little time on their hands to spend
trying to sort themselves out, they are far too busy with looking after others!
Furthermore,
pregnancy can leave the body weakened and intensive exercise for the first 9-12
months after having a baby are not recommended.
However, society has created an “ideal” body shape that does not allow
us to wait that long, we are often impatient to get back into our pre pregnancy
shape. Victoria Beckham has a lot to
answer for !
Well we can
still do plenty as long as we incorporate it into our daily lives, so I have
been researching and designing some simple, easy ways to work on core
stability, whilst carrying out daily tasks. So here goes.
Exercise in Standing
✦
Stand with your feet 3 inches
apart while doing any static tasks in standing, for instance, brushing your
teeth, and then slowly lift one foot off
the floor so that you are standing on one leg. Maintain this position for a
minute, longer if you can and then change legs.
It may help to gently draw you tummy in to do this. Remember to swap
legs and stand on each for the same amount of time.
✦
You will wobble a little, it's
the wobbling that strengthens you deep core postural muscles.
✦
Keep this regime up for a week,
morning and night and you will start to notice an improvement in your posture.
✦
If you struggle with your balance
make sure that you can hold onto something for support.
✦
Another plus is that standing on
one leg will improve your cognitive function too, jargon speak for it will make
you cleverer! That's got to be worth a go.
Exercise in Sitting
✦
Imagine that you have a string
coming out of the crown of you head which is attached to a hook on the
ceiling. The string is long enough for
you to sit comfortably with the back of your neck lengthened. Now bring your feet and knees together and
gently squeeze them as you take a long breath out. Hold that squeeze as you breath in and then
release on the next out breath. Repeat
up to 10 times.
✦
This will engage your deep
abdominal muscles and pelvic floor, without creating any muscular tension.
✦
The postural effect of this
exercise will lengthen your spine, making you appear taller and slimmer, plus
its a great back pain reliever.
Let me know
how you get on.
For more great
pilates exercises visit www.ipilates.co.uk
If you are interested in
taking Pilates classes at our Wilmslow Studio visit www.physiopilates.co.uk
