Get Core Strong!

GET CORE STRONG! WHY DO CORE STRENGTHENING EXERCISES? STRONG CORE = STRONG SPINE IMPROVE STABILITY 3 IMPROVE RANGE OF MOTION IN NECK AND BACK HONE FINE MOTOR SKILLS 5 LOOK TALLER AND SLIMMER BOOST MENTAL FUNCTION • Strong core straightens spine • Brain receives nerve signals more easily WANT A STRONGER CORE? TRY THESE MOVES BEST STATIC EXERCISES PLANK • Lie down on your stomach • Lift your body up using your toes and forearms • Keep your back straight • Hold for 30-60 seconds V-SIT HOLD . • Sit down with your legs straight • Extend your arms in front of you • Lean back and raise your legs to a 45-degree angle • Hold for 30-60 seconds BEST DYNAMIC EXERCISES CRUNCHES • Lie on your back with your knees bent and hands on the sides of your head • Engage your abdominal muscles to lift your shoulders from the floor • Slowly lower your shoulders back to the floor • Complete 1-2 sets of 20 reps LEG RAISES • Lie on your back with your legs I arms at your sides exte • Raise your legs to a 90-degree angle and hold for 1-2 seconds • Lower your legs slowly until they are an inch above the floor • Complete 2-4 sets of 5 reps MASSAGE THERAPY FOR A STRONG SPINE: WHY IT MATTERS 1 HELPS WITH MUSCLE STRETCHING AND LENGTHENING 2 REDUCES MUSCLE TENSION INCREASES MUSCLE FLEXIBILITY AND RANGE OF MOTION REINFORCES CORE STRENGTHENING WORK 5 SPEEDS HEALING OF BACK AND NECK INJURIES Infographic provided by: The Institute for Comprehensive Spine Care www.spinesurgerynjny.com The Institute for Comprehensive Spine Care Sources: http://www.spine-health.com/conditions/neck-pain/neck-exercises-neck-pain http://www.active.com/fitness/articles/5-r http://www.spine-health.com/wellness/massage-therapy/can-massage-help-your-back-problem https://www.rowperfect.co.uk/an-introduction-to-core-strength-for-rowing-static-exercises/ http://sportsmedicine.about.com/od/abdominalcorestrength1/qt/basic_crunch.htm http://bodybuilding.about.com/od/weighttrainingprinciples/ht/Leg_Raises.htm 5-reasons-to-strengthen-your-core-873719