For those who need reminding the core corner message remains the same; ‘a strong trunk (or core) gives you the strength to hold a good posture, keeping your lower limbs biomechanically efficient and less at risk of injury. And stretching helps to realign your skeleton, keeping your soft tissues at the right length and tension’. This can be enhanced by proprioceptive work around the ankles – but that’s something else!
Double leg lift and lower exercise
(NB: This month, balancing on a log amongst the bluebells is optional!)
This exercise will help you to strengthen your postural abdominals whilst also controlling your spine. If you do this properly, it is hard work.
Start: lying on your back, with your knees bent and your feet resting on the floor. Before you move your legs, you MUST stabilise your spine first. To do this, your back should be in a neutral position, not arched or flat on the floor, but allow the natural curve. Place your hand in the small of your back to check.
Gently engage your abdominal muscles by pulling your belly button towards your spine without moving your back, hold this position and don’t forget to breathe.
When you move your legs, your spine MUST not move, therefore you should not feel any more or less pressure on your hand. You can use your other hand to check that your rib cage and pelvis stay static too! Now you’re multi-tasking……
Slowly lift both legs to 90 degrees
and then lower to ground again. If you have strong abs and feel no back pain, you can start and finish with your feet further away.
Repeat 10 times, 3 sessions a week. But remember, your abs must keep your back from moving during the lift and the lowering phases.
Take care!