Intentional core work is the key to stabilizing the lumbar spine for load management. Joints in our body prioritize stability or mobility as we move throughout our day. The muscles, tendons, and ligaments which prioritize mobility or stability at given times depend upon what we are trying to do physically, but structural problems like alignment or weakness puts pain in the drivers seat. It causes areas which should be stable to be mobile.
This problem would be like playing a block stacking game like Jenga game with a few jello blocks which move and shift introducing instability into the lumbar spine. The lumbar spine needs to be supported through stability during movement and lifting and the musculature responsible for doing so are our deep core muscles. This is why if our core is weak the lumbar spine cannot stabilize and support the work we are attempting to do.
Shifting this imbalance is easy by engaging your deeper core muscles. Train them often so they help your body move with ease. Take five minutes and do this small circuit I recommend to all my female clients, especially prenatal and post-partum, but core work is helpful to us all. Try this routine daily.
360 Degree Breathing: (Safe For Prenatal And Postpartum)
Set up
In seated position, hands around the ribs, inhale fully expanding your ribs.
Perform
Exhale fully and slower than the inhale. You should feel the hands come closer to one another as the result of the exhale. Relax and begin again. Do this until your abdominals are tired.
Dumbbell Table-top With Leg Lowering: (Safe Only For First Trimester If Pregnant)
Set up
Begin by laying on your back, holding dumbbells above your chest, arms extended straight reaching for the ceiling, legs bent 90 degrees, hips 90 degrees (90-90) feet off the ground. Exhale press the low back to the floor. (see photo)
Performing
Keeping knees bent, tap one heel to the ground and return to 90-90. Alternate legs. While you alternate legs, move the weight over head alternating arms with opposite leg. Keep your core still while preforming this move. No arching your back or doming out your abdominals. Perform this move for 30 seconds three times.
Let me know what you think!
Your Trainer, Monica
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