#core strength exercise for lower back pain

[not-quite-normal]

as a professional in the industry do you ever struggle with wrist and arm pain from drawing and being at the computer all the time?

omg no not arm/wrist pain specifically BUT i have absolutely destroyed my body by sitting at a computer for my whole life and have been working hard to undo it these past few years and it has weirdly become a bit of a passion??

i threw my back out a few years ago, like, REALLY bad. in short, it was mostly because my lower back was compensating for my poor posture and tight hip flexors because of anterior pelvic tilt, all from sitting in a computer chair all day every day. i felt like if i moved the wrong way my spine would snap in half, it was not great!!!

SO because of that and also with the bonus motivation of starting T, i started hitting the gym for the first time ever in my life and even though i did a lot wrong at first, stumbled through some injuries, and hurt my back again lol, it has done me a WOORRLLDDD of good!! strength/resistance training is one of the best things you can do for yourself if you work at a computer all day. it's so important for taking care of your body in so many ways and it just feels good as hell to lift heavy things haha and i love it because it's easy to see progress. i've had some small flare-ups with my back but it's gotten better soooo much faster than before and was way less severe because of all the work i've put into strengthening my core

this ended up being more of a general "please take care of your body" answer than specifically about arm/wrist pain but i beg u to get ahead of it and find an activity that you enjoy and move around! of course this advice is only if you're able to! i know there are folks out there with disabilities/injuries that makes this harder and would need to work with a physical therapist or personal trainer for specific cases if you're unsure where to start. if you can though, i highly recommend some form of resistance training (weight lifting, body weight exercises, calisthenics) and cardio (walking, running, biking, sports)

[technicallyhappyarcade]

How to Incorporate Strength Pilates Exercise into Your Fitness

"Strength Pilates Exercise" is a dynamic fitness regimen that combines the core-strengthening principles of Pilates with the benefits of resistance training. This holistic approach to fitness enhances muscular strength, flexibility, and overall body tone. Through controlled movements and mindful breathing, Strength Pilates Exercise not only builds a strong core but also targets various muscle groups, promoting balance and stability. It's an ideal choice for individuals seeking a comprehensive workout that improves posture, reduces the risk of injury, and increases overall vitality. Whether you're a fitness enthusiast or a beginner, Strength Pilates Exercise offers a low-impact yet highly effective path to achieving a leaner, stronger, and more resilient body.

[4theitgirls]

hii <3 i absolutely love all your workout posts soo soo much <3 thank u for them ! i just had a request if you could make a post about a weekly plan for beginners ? like someone who's just recently starting exercising for weight loss and overall health as a student who's prepping for a national exam , ive spent the entirety of 2024 on my desk , its caused me back issues , weight gain , joint pain and more , now that i finally have time i'd love to feel healthy and strong again <3 it would be a huge huge help if you post it <33 thank u a million times

hi lovely! i’m so glad my posts have helped you. most of the videos i’m going to be posting in the near future are likely going to be beginner friendly because i have had a flare up of inflammation in my shoulder, so i will not be going too hard for a bit. the videos that will work for you will vary from mine and anyone else’s, so the actual videos you do are really up to you and how you’re feeling day to day. however, i can suggest a split for you to try and give you some tips and channel recommendations!

split:

monday: full body strength

- if you have joint issues, strength training can definitely help with that! just make sure that you are doing low-impact exercises to keep pressure off of your joints. madfit and heather robertson have a lot of these types of videos, both with equipment and without! you can also do pilates for this if you feel it will benefit you better, and i have a beginner pilates routine masterlist posted.

tuesday: cardio & mobility

- same as monday, just be sure that you are doing low-impact exercises for cardio. i have a masterlist for cardio routines as well in case you need some recommendations. for mobility, i recommend heather robertson and julia.reppel on youtube. mobility is great for improving joint health!

wednesday: lower body

- you can really do any form of strength training here, with or without weights, pilates, etc. i have a lower body masterlist up as well, but i would recommend trying some mat/lying workouts to build up some muscle before moving into more intense exercises for lower body day. i have a couple of those masterlists posted as well!

thursday: active recovery

- this can include so many things, including mobility, stretching, yoga, walking, or anything else you can do that is gentle on your body. again, i love heather robertson’s active recovery routines.

friday: upper body

- if you have joint issues in your upper body, i would be gentle on upper body days, meaning just don’t push yourself too hard and if a movement doesn’t feel good or causes you pain, stop. emi wong and hailey c. have great upper body workouts that do not require any equipment.

saturday: cardio & core work

- same thing with the low-impact cardio. core work has so many benefits and is great for stabilizing your spine and, in turn, reducing the risk of injury to your joints. madfit has a lot of ab workouts, but you can really find them on any workout channel you like!

sunday: rest or active recovery

NOTE: please make sure, especially if you’re a beginner, that you are stretching after each workout! this will reduce soreness and risk of injury.

[sashi-ya]

𝐊𝐈𝐍𝐊𝐓𝐎𝐁𝐄𝐑 𝟐𝟑 DAY 1: FREE USE Roronoa Zoro 𝘹 𝘍! 𝘙𝘦𝘢𝘥𝘦𝘳

Requested by: anon ➡ sashi our smut queen, can I request a juicy fic for day 1 with zoro and fem! reader? thank youuu ~ tw: mdni. free use. unprotected sex. creampie. dominant zoro as hell. 𝐦𝐚𝐬𝐭𝐞𝐫𝐥𝐢𝐬𝐭

Perhaps it was his very own kink, perhaps it was exactly and just how he really was… impulsive in his own way, deadly, scary, demonic.

Romanticism wasn’t for him; he didn’t even think about it in any case. He wanted you, your body covered in the irony smell of blood and sweat. Fight me and let me fuck you, whenever I want to.

Still panting, with your katana trembling in between your hands and a drop of blood running from your cheek to the commissure of your mouth, you look at him.

Zoro’s yukata only tied by the sash around his hips, hangs loosely. His sweated body, that scar that shines with the argentum bath of a huge moon up above the sky.

“Sex. Now.” he orders, ripping your katana off your hand and throwing it to the side. Because Zoro respects his own katanas, and all of the katanas… but not yours, he doesn’t care about yours.

You take a single step back, is not that you don’t want to please him… is that he is big. Zoro is imponent, Zoro is huge, Zoro is a demon.

Calloused hand lands on your delicate cheek. The thumb cleans the drizzling red fluid over your lips and then it takes it to his tongue. Like a creature whose vital force came from blood, he rejoices with the irony taste of it.

Zoro proceeds, then, to take his bandana off in a swift motion. It’s also covered in sweat, dampened by the hard work of his physique.

As he is a man of few words, and you don’t really need none of them to understand, you ponder if he is gonna use it to cover your mouth this time.

But you were wrong, what he wanted today was to keep you tied to the bamboo stick you couldn’t cut today while training.

“Lift your hands” he commands, pressing them together above your head and against the poorly injured bamboo fibres. Like an expert he passes the black fabric around your wrists and the stick, securing the knot with great strength. His chest, huge and prominent, dances dangerously close to your nose and lips, making you wanna suck, bite, taste, and drink.

When he is ready, Zoro backs up looking at you as a beautiful, crucified prey for a demon to devour. It feels like the bandana might be breaking the bones of your wrists, but still there is some movement that Zoro will use efficiently for his own pleasure.

He smirks, devilishly. Ripping after gloating, the fine silky fabrics that formed your yukata. Freed your breasts, your belly and legs, his hand instantly travels down his crotch.

“I should keep you this way for the rest of your life, like a hole for me to fill” he utters, with extreme calmness and still menacing demeanour in his voice.  

You swallow. If he wanted to, he could. If he wanted to, you would let him do it.

Pumping his dick in between equally massive hands, he comes closer. Zoro first kisses your neck, and as you do you feel the throbbing hardness in between his legs getting pressed against your lower belly.

He bites your carotid, ripping a grunt from your throat in total pain but pleasure. You could swear that your feet are about to become wet from your need of him to fill you up. But you are there for him to use you, freely. Who are you to plead to the Daimyo of Ringo?

“I hope you are tight as you always are” he murmurs in your ear; with the raspy voice he uses for these cases.

You nod, making sure your insides are ready to welcome his violent intrusion.

And as his lips reach for one of your nipples, nibbling with no mercy, his sex search for your dripping wet core.

He growls the moment your walls receive him with spasming, wet and hot sensation. Zoro’s hand slaps the bamboo stick to which you are tied, shaking your whole body.

“Woman… damn you” he protests, as you begin exercising your entrance enough to pump his dick in milking motions. And even if your legs are becoming weaker because of his wide fulfilment, you accomplish your only job; please the daimyo.

His hips, however, take the lead and the ramming becomes violent. Vicious enough to break you in half. Your legs lose the fight against gravity, and you begin to slide up and down as he fucks you.

Zoro scoffs, grabbing you by the back of your thighs. Holding you up, he goes in and out, deeper every time. But it’s not deep enough for the king of hell, and when he is “tired” of holding you in such position, he lifts one of your legs up as if you were a doll.

Your right heel now rests on his chest, while your left leg hangs loosely down. He impales you back again, this time reaching places inside your body that aren’t supposed to be touched.

You moan, louder, perhaps sounding more like a mewling creature than a woman being fucked. And Zoro enjoys it, enough for him to hit your g spot so deadly as a reward.

You feel like exploding around his shaft, and even if you do, he won’t mind. He likes to fuck you until you lose conscious if it’s necessary for him to be satisfied.

And he does. He bites your lip when he can sense the pressure of your womb on his sex, the liquids spreading down his legs. And Zoro doesn’t stop.

Your eyes become white, his endless pumping motions are extending your climax and making your whole body to quiver. And the more you do, the more the green haired samurai fucks you until his own orgasm hits him.

“Ugh… you- take my cum” he growls, lifting your two legs up so that you look more like a container for his seed than a woman to be simply filled.

You can feel his release flooding your overly sensitive insides, getting pumped by his still rams, deep, deep into you.

Your rest your forehead on his strong shoulder, completely out of energy… accepting with a smile that this isn’t the end, and that he will freely use you for the rest of the night ~

taglist: @stephisokay @henrioo @shuzuiikoii @bullbonez @fengxinwifutobecalled @i-started-reading-fanfics-at12 @crimsonlikeshellsing @weebare808 @thestarwasborn @bookandyarndragon @cyberdazetragedy @uzxotic 💖

[liesmyth]

do you have any advice for people looking to get into running but are extremely out of shape and overweight? like best ways you think to start slow without hurting yourself and build on it

Hi! Every time I get an ask from someone wanting to get into running it makes my day 100x better thank you sooo much for asking ❤️

I don't know what your definition of "extremely out of shape" is, but if you currently can't handle running for an extended period of time, work your way up with long walks, or walk + run intervals, until you can handle 30+ mins of continuous exercise. GET RUNNING SHOES FOR THAT ALSO. Your body will thank you.

My general beginner running tips post applies + I really recommend paying extra attention to joint care. Running is an extremely high-impact activity — you're slamming your entire weight on the ground 100+ times a minute, and the greater your weight the bigger the strain. I can't stress enough the importance of keeping your runs shorts at first and listening to your body (15 mins 3/4 x week is already a lot!) but generally, strengthening your lower body goes a long way towards healthy knee joints.

Strength: I've already recommended Jay Johnson's Strenght & Mobility routine, but if you're feeling fancy I'd also suggest working your way up to weighted squats, lunges, and romanian deadlifts (2-3 sets, 6-8 reps, using whatever you've got around the house that can serve as a weight). As I said in the og post, I can't recommend enough looking into core activation, which will help a lot if you have breasts that bounce when you run. Big boobs back pain is real.

Chafing prevention: this can be a bitch, unfortunately. Jiggly bits (inner thighs, skin folds, breasts) can chafe a lot, and if possible get leggings / shorts / bras with as few seams as possible and anti-glide gel — if you have declathon in your country, their anti-chafe cream is good and pretty cheap. If you have never heard of declathon, you're probably in the US and I know there are good brands over there also. (This part is unfortunately born out of anecdotal evidence, i.e. my dad, who went on a 10km jog and then couldn't walk for like a week. Chafing is the crotch killer)

Stretching! I'm a hypocrite and don't stretch nearly as much as I should, but don't be like me. Some stretching tips from sports physiologist / very Fast Guy Pete Pfitzinger under the cut.

Again I'm very flattered you asked me!! GOOD LUCK lmk how it goes <3

[v-as-in-victor]

Top Surgery, Fatness, and Exercise

One thing I am glad about, on the waiting for top surgery front, is that I spent a solid year doing a very small amount of weekly exercise and I believe it made a huge difference in how I'm doing afterwards.

I'm fat, and I have chronic pain and chronic fatigue. Fibro, most likely. So exercise is hard, and between that and the mental health crisis of 2018-2023 I was in really bad fucking shape.

Youtube has lots of videos for seated bodyweight workout routines. I could only do five minutes at a time when I started. I also did weekly yoga - this is trickier to recommend because R is good at helping me find adaptive poses and I wouldn't have been able to manage the chronic pain issues without her help - but the key gains I made there were getting up and down off the floor, and bending down to reach things.

Any exercise that helps with those will be good. Standing forward fold, and various torso twists (mayhaps I twimst) which can be done seated in a chair, definitely did a lot of the work. Even just finding a sturdy chair, couch, or table, and using it to lower yourself to the floor and to get back up will help build those muscles.

The tit dysphoria was real, but working out at home and in low impact ways meant a lot of the time I could just ignore them as best possible and not try to wrangle a sports bra (my beloathed.)

I DO NOT LIKE EXERCISE. I have a lot of trauma around medical fatphobia. It's hard to want to do things that are tiring or uncomfortable. Seated exercise really helps because I don't have to expend energy on the standing portion and can focus on working muscle groups to develop strength.

Having a good ability to move my body around using core muscles was so helpful in the first few days after surgery when using shoulders and arms to launch myself was out of the question. And having some torso twists up my sleeve to help with how much my hips hate sleeping on my back is a real pain management help.

This is meant to be an encouragement to explore options. You deserve the nicest recovery.

[tiktok-singularity]

LOW BACK PAIN | HIP MOBILITY & CORE STRENGTH

3 Exercises to Improve Hip Mobility & Core

Strength

Experiencing low back pain and tight hips?

This routine might help relieve your pain.

Improving hip mobility and core stability/strength can help reduce tension in your lower back and may address your lower back pain. Of course, there's no single exercise that works for everyone, but these might be beneficial for you!

By coachgreen.pt Instagram

[freeonlineworkouts]

Squats have many benefit:

Strength: Squats strengthen your lower body, including your glutes, hamstrings, quads, calves, and core. They also strengthen your bones and ligaments, which can help prevent injuries and improve bone mineral density. 

Flexibility: Squats improve flexibility in your lower body by stretching and bending your leg muscles. 

Balance and mobility: Squats develop leg strength and core stability, which can help improve your balance and mobility. 

Athletic performance: Squats can boost your athletic performance by improving your lower-body strength, balance, and mobility. 

Weight loss: Squats can burn calories and help you lose weight. 

Posture: Strong leg and core muscles can help you maintain proper posture, which can improve your breathing and digestion, and reduce your risk of back pain. 

Lung capacity: Squats can strengthen your cardiac muscles and improve your lung capacity. 

Pelvic floor muscles: Squats can train your pelvic floor muscles. 

Squats are a compound exercise that can be done anywhere without any equipment. 

[fitness-personal-trainer]

Beginners Kettlebell Complex with 5 Exercises - Get FIT FAST with These 5 Kettlebell Essentials

A kettlebell complex is a sequence of kettlebell exercises performed back-to-back without putting the weight down between movements. This training style builds strength, improves endurance, and burns fat effectively by keeping muscles under tension and keeping the heart rate elevated. Kettlebell complexes are popular because they maximize the efficiency of your workout, combining strength, cardio, and functional movement in a single workout. For beginners, kettlebell complexes can provide a solid introduction to kettlebell training while also helping to develop foundational strength, mobility, and coordination.

Why Start with a Kettlebell Complex?

Starting with a kettlebell complex is ideal for beginners because it introduces a variety of movements in a compact workout. This approach allows you to learn different kettlebell techniques in a single session. Additionally, kettlebell complexes often use relatively light weights, so beginners can focus on form without overloading muscles or risking injury. The nature of complexes also allows you to build a mind-muscle connection by seamlessly transitioning between exercises, helping to improve coordination and balance.

A Beginner-Friendly Kettlebell Complex

Here’s a simple, beginner-friendly kettlebell complex that targets major muscle groups while keeping the movements accessible. Start with a light kettlebell, generally around 8–12 kg (about 18–26 lbs), and focus on performing each movement with control.

Kettlebell Deadlift (5 reps): Begin with your feet shoulder-width apart, kettlebell between your feet. Hinge at the hips, keeping your back straight, and grip the kettlebell with both hands. Engage your glutes and drive through your heels to stand up, lifting the kettlebell in front of your hips. Lower back down with control. This movement warms up your posterior chain (hamstrings, glutes, and lower back).

Kettlebell Goblet Squat (5 reps): Hold the kettlebell by the horns at chest level. Stand with your feet slightly wider than shoulder-width. Squat down as low as you can, keeping your chest lifted and your core engaged. Drive through your heels to return to the starting position. This targets your legs, glutes, and core.

Kettlebell Swing (10 reps): Stand with your feet shoulder-width apart, kettlebell on the ground in front of you. Hinge at the hips, grasp the kettlebell, and swing it back between your legs. Drive through your hips to swing the kettlebell up to shoulder height, then let it swing back down. This dynamic movement works your posterior chain and boosts your heart rate.

Kettlebell Push Press (5 reps per arm): Hold the kettlebell in a rack position with the bell resting on the back of your wrist. Slightly bend your knees, then explosively extend your legs to press the kettlebell overhead with one arm. Lower it back to the rack position. Switch sides after completing reps on one side. This move strengthens your shoulders, triceps, and core.

Kettlebell Row (5 reps per arm): Hinge forward, holding the kettlebell in one hand. Row the kettlebell towards your waist, keeping your elbow close to your body. Repeat on the other side after completing one arm. This targets your back muscles and improves posture.

Performing the Complex

Perform this sequence without putting the kettlebell down, resting only after completing one full round. Aim to complete 2-3 rounds with 1-2 minutes of rest between rounds. Focus on quality over speed, maintaining proper form throughout each exercise. As you build strength and confidence, gradually increase the weight or add an extra round.

Tips for Success

Warm-Up: Always warm up before starting to avoid injury. A good warm-up can include dynamic stretching and mobility drills.

Focus on Form: Pay close attention to your technique, especially as fatigue sets in. Don’t rush; prioritize good movement patterns.

Listen to Your Body: If you feel any pain, stop the exercise and check your form.

This kettlebell complex for beginners is a powerful way to start your fitness journey, blending strength, endurance, and functional movement in one efficient workout.

[tonicmethod]

Top 10 Benefits of Pilates Reformer Classes

Improved Core Strength: Pilates reformer exercises target the core muscles, including the abdominals, obliques, and lower back. A strong core is essential for good posture, balance, and overall body stability.

Enhanced Flexibility: Pilates reformer exercises involve a wide range of movements, stretching the muscles and improving flexibility. This increased flexibility can help prevent injuries, improve posture, and reduce muscle soreness.

Increased Muscle Tone: The resistance provided by the reformer springs helps to tone and strengthen muscles throughout the body, including the arms, legs, and buttocks.

Improved Posture: Pilates emphasizes proper alignment and posture. Regular reformer classes can help correct postural imbalances and improve your overall body alignment.

Reduced Back Pain: Pilates reformer exercises strengthen the core muscles, which support the spine and can alleviate back pain.

Stress Reduction: Pilates is a mind-body practice that focuses on breath and movement. Regular reformer classes can help reduce stress and anxiety, promoting relaxation and mental clarity.

Injury Prevention: Pilates reformer exercises are gentle and low-impact, making them suitable for people of all ages and fitness levels. The controlled movements and focus on proper alignment can help prevent injuries.

Boosted Metabolism: Increased muscle tone from Pilates can lead to a higher metabolic rate, helping you burn more calories throughout the day.

Improved Balance and Coordination: Pilates reformer exercises challenge your balance and coordination, helping you develop a greater sense of body awareness and control.

Enhanced Body Awareness: Pilates encourages you to tune into your body's sensations and movements. This increased body awareness can improve your overall well-being

By incorporating Pilates reformer classes into your fitness routine, you can experience a wide range of physical and mental health benefits. So, why not give it a try and discover the transformative power of Pilates?

[technicallyhappyarcade]

Core Strength: A Comprehensive Guide to Improving Your Core Strength

Achieve optimal fitness with enhanced core strength. Our comprehensive guide covers the best exercises, workouts, and yoga poses to build a strong and stable core. Discover effective strategies to improve posture, prevent injuries, and excel in various activities. Whether you're a beginner or an experienced fitness enthusiast, our expert tips and insights will help you develop a solid foundation of core strength. Unlock the benefits of better balance, reduced back pain, and enhanced athletic performance. Elevate your fitness journey today with our proven techniques for building core strength from the ground up.

[whentherewerebicycles]

If you are willing to share, I would be v curious to hear your experiences of "the fourth trimester" and your body post-birth? Honestly it is so rare to hear honest unfiltered details about the physical experience pregnancy and birth and I appreciate this blog a lot for that reason <3

hello! sorry I think you sent this ask weeks ago but I just now saw it 😅 I found recovery from birth itself to be pretty easy—I felt pretty good physically by the day after and was back to light walking two days out (recovering from my wrist surgery a week later was much more painful and uncomfortable than birth for me personally). I did have some pelvic floor + core issues for the first couple months after… the best way I can think to describe it was that sometimes when I walked around it felt like my spinal column was made of jelly and I could feel everything kinda wobbling around inside of me. I also threw my back out three or four times in those first three months and had some feelings of things Not Being Right in my lower abdomen (I suspect because my core muscles were still so loose from pregnancy). I did mean to do pelvic floor exercises but I just kept forgetting and idk now at five months out I feel kinda like my body is mostly back to normal? like I can tell my back and abs would benefit from some extra work but I also don’t feel as wobbly as I did. for me I’d say the most frustrating thing has been that I’m eating well and watching portion sizes but not dropping any more weight. I lost about 30 lbs in the first three weeks after birth but have an extra 20 still hanging on from pregnancy and the scale doesn’t budge more than .05 in either direction no matter what I do (which is SO weird because my weight used to regularly fluctuate 4-5 lbs from day to day or even from morning to night depending on where I was in my cycle or how much water I’d had that day). not really sure what’s going on there but I hope that when he goes to daycare and I can get in a little more exercise and strength training it’ll help me drop a little more weight and tune up that slight lingering wobbliness. on the whole though my body feels pretty good for being in my mid-30s and not that far removed from birth.

[rock2255]

What is rib flare and how to tell if you have it.

Common causes of rib flare and tips for maintaining rib flare

Most people mistakenly assume that the rib cage is a large, stiff, bony structure that has very little to do with movement and mobility. And while these characteristics allow the rib cage to protect your heart and lungs, you’d be surprised to learn that it can develop problems of its own. Rib flare refers to an abnormal rib cage positioning that has a domino effect on movement, mobility, and posture. 

Although some rib cage problems occur from trauma — like a car accident or fall — rib flare usually develops over time. Understanding what rib flare is and how you can address it can go a long way toward improved breathing patterns, core strength, and standing posture. Rib flare can even play a role in neck, hip, and back pain!

WHAT IS RIB FLARE

Have you ever noticed your rib cage poking out during an overhead exercise? It may have occurred when you increased weight or learned a new exercise. Perhaps, you felt your ribs lifting from the exercise mat during a core workout.  

This is known as rib flare, and it’s usually a sign of core weakness, instability, or both. 

HOW TO TELL IF YOU HAVE RIB FLARE

f you’re dealing with abnormal rib positioning, then you may be able to see your ribs sticking out, especially when you reach your arms overhead. You’ll be able to see it clearly when you’re lying down, too. From the side, you’ll notice a significant space between the floor and your lower back. 

NOTE: Fortunately rib flare is easy to identify

OTHER CHALLENGES ASSOCIATE WITH RIB FLARE

Aside from noticeable differences in the mirror, rib flare can cause inflammation and, in time, pain. But there are much more pertinent consequences at hand.The biggest one is a change in breathing efficiency. When you have flared ribs, your abdominal muscles struggle to activate, and there’s minimal motivation for your diaphragm (the “breathing muscle”) to work properly. As a result, you end up inhaling more air than you’re able to exhale.

ith rib flare related to pregnancy, your lumbar spine is usually the area that is affected. The bad news is, because of the length of a pregnancy, flared ribs typically hang around for a little while longer postpartum, too.

HOW TO FIX RIB FLARE

Strong core is the key to maintaining good rib health and treating rib flare. And we’re not talking about your “abs” — we’re talking about your inner core. Unfortunately, adding an ab circuit or challenging yourself to do 50 crunches every day isn’t going to fix the issue at hand.

Learning how to properly engage your core is the first step for strengthening. Without this, you’ll train the wrong muscles and see limited progress. The most common cue for activating your core is “pull your belly button into your spine.” 

There are a handful of exercises that you can do once you’ve mastered the practice of engaging your inner core muscles. You can try any of the following:

Dead Bugs

Wall Angels

Kneeling Pullovers

90/90 Bridge

NOTE: Hopefully, the biggest takeaway is to not leave rib flare untreated. Find your way to your physical therapist if you have further questions or want to dig deeper into treatment for rib flare.

[healthyphilosopher]

What Are the Benefits of Yoga for a Person's Physical Health?

Yoga, an ancient practice with roots in India, has transcended its spiritual origins to become a mainstream form of exercise. While many associate yoga with flexibility and pretzel-like poses, its benefits extend far beyond that. Yoga offers a well-rounded approach to physical health, promoting strength, balance, and a range of other positive outcomes. Whether you're a seasoned athlete or a complete beginner, yoga can be a valuable addition to your fitness routine.

Building Strength and Muscle Tone

Yoga postures, or asanas, engage various muscle groups throughout the body. Holding these poses for sustained periods isometrically strengthens the muscles, leading to improved tone and definition. Unlike weightlifting, which can isolate specific muscle groups, yoga works the entire body in a more holistic manner. This is particularly beneficial for beginners, as it helps build a foundation of overall strength.

Strength Benefits:

Improved core strength, leading to better posture and stability.

Increased upper body strength, beneficial for daily activities.

Stronger lower body muscles can improve balance and gait.

Many yoga styles, such as Vinyasa and Ashtanga, incorporate movement sequences that build strength and endurance. These dynamic flows can be a great way to challenge yourself and build a stronger physique.

Enhancing Flexibility and Range of Motion

One of the most well-known benefits of yoga is its ability to improve flexibility. Yoga poses target tight muscles and connective tissues, gradually increasing their range of motion. This not only improves your ability to perform the poses themselves but also enhances your overall mobility and reduces the risk of injury in daily activities.

Flexibility Benefits:

Increased range of motion in the shoulders, hips, and spine.

Improved ability to bend and twist, enhancing daily activities.

Reduced muscle stiffness and tension.

Yoga for beginners focuses on gentle stretches and modifications, ensuring you don't push yourself beyond your limits. As you progress, you'll find yourself becoming more flexible and able to explore more challenging poses.

Improving Balance and Coordination

Yoga poses often require you to maintain balance on one leg or with different parts of your body in contact with the ground. This constant focus on balance translates to improved stability in everyday life, reducing the risk of falls, especially for older adults. Additionally, yoga sequences that involve transitioning between poses enhance coordination and proprioception, or your body's awareness of its position in space.

Balance and Coordination Benefits:

Increased stability and reduced risk of falls.

Improved proprioception for better body awareness.

Enhanced coordination for daily activities and exercise routines.

Many yoga classes incorporate balancing poses, even for beginners. These poses can be modified with props like blocks or straps to make them more accessible. As you gain confidence, you can progress to more challenging balancing exercises.

Maintaining a Healthy Spine and Posture

Yoga emphasizes proper alignment throughout the practice. Holding poses with a straight spine and engaged core muscles strengthens the back and improves posture. This can alleviate back pain caused by slouching or poor posture, promoting a healthier spine and better overall body mechanics.

Spine and Posture Benefits:

Strengthened core muscles for better spinal support.

Improved posture, reducing back pain and discomfort.

Increased flexibility in the spine for a better range of motion.

Yoga for beginners often focuses on poses that promote proper spinal alignment. As you progress, you can explore more challenging backbends and inversions that further strengthen and improve spinal health.

Benefits Beyond the Physical: Stress Reduction and Relaxation

While the physical benefits of yoga are significant, its impact extends beyond the body. Yoga incorporates breathing exercises (pranayama) and meditation techniques that promote relaxation and stress reduction. By focusing on your breath and calming your mind, yoga can help manage stress hormones, leading to a feeling of well-being and improved overall health.

Stress Reduction and Relaxation Benefits:

Reduced stress hormones like cortisol.

Improved sleep quality.

Enhanced sense of well-being and relaxation.

Many yoga classes incorporate periods of relaxation and meditation, even for beginners. These practices can be a valuable tool for managing stress in everyday life.

Yoga for Everyone: Modifications and Accessibility

One of the beauties of yoga is its adaptability. Yoga poses can be modified for all fitness levels and physical limitations. Whether you're a beginner, recovering from an injury, or have limited mobility, there's a yoga practice for you.

Many yoga studios offer beginner-friendly classes that focus on foundational poses and proper alignment. Additionally, there are numerous online resources and yoga for beginners programs that cater to specific needs and limitations.

[pelvichep]

Why Pelvic Health is Important

Pelvic health is a topic that often remains shrouded in silence and misconceptions. However, understanding the significance of pelvic health is crucial for everyone, regardless of age or gender. Today, we will delve into the reasons why pelvic health is important and how it can be supported through HEP (Home Exercise Programs) Physical Therapy and physical therapy management software.

Foundation of Core Strength

The pelvic region is at the core of our body's support system. It houses a complex network of muscles, ligaments, and connective tissues that provide stability to our spine, pelvis, and surrounding organs. Optimal pelvic health is essential for maintaining overall core strength, which is vital for balance, posture, and preventing injuries.

Urinary and Bowel Function

A healthy pelvis is closely linked to proper urinary and bowel function. Pelvic floor muscles play a key role in controlling these bodily functions. Conditions like urinary incontinence and fecal incontinence can be effectively managed and even prevented through pelvic floor therapy exercises, often included in HEP Physical Therapy programs.

Sexual Well-being

Pelvic health has a significant impact on sexual well-being. Both men and women rely on healthy pelvic function for sexual arousal, performance, and satisfaction. Pelvic floor muscle dysfunction can lead to sexual issues that may be addressed through pelvic health interventions.

Pregnancy and Postpartum Health

For women, pelvic health is especially crucial during pregnancy and postpartum stages. A strong and well-functioning pelvic floor is essential for carrying the baby during pregnancy and aiding in a smoother delivery. After childbirth, pelvic floor rehabilitation, often guided by physical therapy management software, can help restore muscle tone and alleviate postpartum issues.

Lower Back and Hip Pain

Pelvic health is closely linked to lower back and hip health. Dysfunction in the pelvic region can lead to chronic pain and discomfort in these areas. Physical therapy programs, including HEPs, can address these issues by focusing on strengthening and stabilizing the pelvic area.

Aging Gracefully

As we age, maintaining pelvic health becomes increasingly important. Age-related changes can weaken pelvic muscles and lead to various health issues. HEP Physical Therapy programs can help individuals of all ages preserve and improve their pelvic health, promoting a higher quality of life.

Prevention and Wellness

Understanding the importance of pelvic health is not just about addressing existing issues but also about preventing future problems. Incorporating pelvic floor exercises into your regular fitness routine, guided by physical therapy management software, can help maintain optimal pelvic health and prevent problems before they arise.

In conclusion, pelvic health is a vital aspect of overall well-being that often goes unnoticed until issues arise. By recognizing its importance and actively seeking solutions through approaches like HEP Physical Therapy, individuals can take control of their pelvic health and enjoy a healthier, more fulfilling life. Remember, a strong foundation in the pelvic region is the cornerstone of a healthy and active lifestyle.

[anniepilatesphysicaltherapist]

Yoga To Ease Back Pain And Stiffness In Under 10 Minutes

The Back Master Class is now officially OPEN!

⏩Join the CLASS https://www.backmasterclass.com/sales-pagefvby9efx

⏩Join the Early Bird Waitlist for the Back Master Class, reopening on September 30 , by clicking the link: ►https://www.backmasterclass.com/general-opt-inrvsd1tf7 ''

Yesterday, I sent a secret registration link to all the early birds and within a few hours about more than half of the spots sold out. The class is filling up fast, so if you're still thinking about signing up for my class, it has to be now.

There are only a few spots left available.

And more and more spots are being taken.

Visit the class website and secure your spot before it's too late:

Back Master Class

A new video is up to try today, you can do it in the morning or evening, a Gentle Yoga Flow in bed, It's excellent at calming your nervous system, allows the blood to flow back into your heart, and can be held for 5-10 minutes. A short, evening for morning low is a beautiful way to calm your mind and body or to try to start your day . The sacrum is the triangular-shaped bone between the left and right pelvis. The sacroiliac joints are where the sacrum meets the bones of the pelvis. If the sacrum becomes de-stabilized, pain can radiate in the SI joints and towards the lower back and groin. This series of gentle exercises is designed to help you find more balance and create stability in the pelvis and sacrum. It will also help relieve pain and strengthen your body.

Free 6 part Video series to try applying the Core and Back Immersion Therapy (CBI therapy)

Watch It Here

Are you ready to unlock the secrets to building a strong and resilient core without exacerbating back pain? Look no further! We have an incredible free 6-part video series that will guide you on this transformative journey. 🎥💪

⏩Video 1: How to strengthen core safely and effectively? Core and Back Immersion Therapy ⏩ ⏩Video 2: Build Core Strength For Back Pain Relief With Proper Breathing In Neutral Positionhttps://youtu.be/dX61mC7b-9Q

⏩ Video 3: The Number One Secret To Having A Stronger Core For Back Pain Relief https://youtu.be/IduZBbsXDss

⏩Video 4: The Full Blueprint For Back Pain Relief for GOOD!

⏩ Video 5 Incredible Lives Transformed By Core And Back Immersion Therapyhttps://youtu.be/BOGXeTd7NMo

I promise to provide you with only the latest and most effective strategies to manage your posture , weak core and back pain - without fluff and learn the basics and fundamentals to improve core strength safely and effectively as well as improving flexibility. Always Remember,

Be safe, be well and healthier you

Annie

Let’s begin the AMAZING transformations to have a stronger core , improve posture and regain life without back pain!

Secure your spot now before they're all gone:

My outfit from lululemon Align High neck and High waist Pants Teal color https://creatoriq.cc/3pIo5S2

“I prefer keeping my online classes small and intimate, that way I can really be there for my students and make sure everyone gets a lot of support and hand-holding”

Hopefully, you can make it into class.

I am excited to meet you inside the Class.

So stay tuned, take notes, and get ready to transform your core

Annie 💪

I value your feedback and would love to hear your thoughts on this introduction video. Leave a comment or suggestion down below, and let's embark on this journey together!

🌐 Stay Connected and Subscribe for Free Workouts! 📲

For more free workouts and valuable content, subscribe to my website: https://www.anniepilatesphysicaltherapist.com

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📧 Contact Information 📮

If you have any questions or concerns, feel free to reach out to me:

📧 Email: info@anniepilatesphysicaltherapist.com

📬 Mailing Address: 2750 S Preston Rd Ste 116-104 Celina, Texas 75009

⚠️ Disclaimer: Consult with a Physician and Exercise Safely ⚠️

Before starting any exercise program, it's important to consult with a physician. The exercises shared in this video are not meant to treat or diagnose any medical condition. If you experience increasing pain or discomfort, please stop and seek professional guidance. Remember, any physical activity carries a risk, and by participating in these activities, you assume all responsibility for any potential injuries.

#coreandbackimmersiontherapy #physicaltherapy #Pilates #Yoga