Train your Spine and Stomach

Tuesday, 18 May 2010 09:57

Try this core strengthener.

Sit in a chair facing a desk or a table. Place your forearms on the table with the fingertips touching. Be sure that your chair is pushed back far enough that you can lengthen your spine into a nice straight line from your head to your tailbone.

Now lower your chest toward the desk and counteract that action by tucking your tailbone under—a small movement—and pulling the chin gently towards the neck— also a small movement. (This is a three-way move.) Your chest will be forward, but your chin pulls your neck back, and your tucked tailbone brings your lower back behind you gently.

Inhale deeply. As you exhale, brace all the muscles of your torso to support this new alignment. This “brace” should feel as if you are getting ready for a jolt. As you brace, try to tighten the muscles as much as you can. You may be working muscles that haven't worked in a while, so be gentle! You are holding a new beautiful alignment that will take some time to develop.

I recommend 10 sets of 10 breaths. Each time you exhale, brace the new posture and hold it as long as you can. Perhaps you can hold it for three seconds, or perhaps 10 seconds—it all depends on your lung capacity.

This helpful tip was provided by Karena Thek Lineback.

About Karena Thek Lineback

Karena is the host of the PBS special, “Pilates for Healthy Bodies.” Her DVD of the same title includes a 25-minute workout that is safe for osteoporosis. Karena began sharing her knowledge on safe exercise for osteoporosis in 2003 with her book, “OsteoPilates: Increase Bone Density, Reduce Fracture Risk, Look and Feel Great!” (Career Press). Karena writes regularly on health and how exercise can improve it on her blog at http://www.osteopilates.com/