Vim & Vigor - Winter 2011 - Parrish Medical Center - (Page 12)

The key to avoiding injury is to build core strength. “The best way to describe the core muscles that support the back is to think of them as a tent pole,” says sports physiologist Michael Bracko, Ed.D., a fellow of the American College of Sports Medicine. “If there are two guide wires holding up the tent, it’s not nearly as stable as if there were four.” A strong core consists of muscles in the back and abdomen, including transverse and oblique muscles, plus hip ﬂexors and glutes. Here’s how to prep your back to prevent injury for ﬁve “ﬁrsts.” WORKING OUT FOR THE FIRST TIME IN A WHILE—OR EVER. Your sister has ﬁnally persuaded you to become her tennis partner or you’ve given in to an offer to join a gym. Whatever exercise you’re doing, if it’s new to you, it could put a strain on your back. Why it hurts: “The muscles in the back are the same as any other in your body,” Bracko says. “If they’re not worked and then you ask them to do something new, the muscles aren’t used to it, and they can go into spasm.” First things ﬁrst: Strengthen your core so each muscle group is doing what it does best. “The lumbar [lower] spine is designed to create stability,” explains Pete McCall, a spokesman for the American Council on Exercise. “The thoracic [middle] spine and the hips are designed for mobility. If those parts of your spine are weak and lose mobility, the lower back takes the stress.” He recommends building a strong “girdle” of muscles in your core to create a solid, wellfunctioning foundation. Do this move: If you’re just getting started, start your core strengthening with ﬂoor exercises like planks. Lie on the ﬂoor facedown and prop yourself up on your elbows and toes. Make sure your elbows are directly beneath your shoulders. Keep the rest of your body tight and ﬂat like a board. Hold for 10 seconds, building up to 45 to 60 seconds. if you’re not used to manual labor, your back will suffer. Why it hurts: Pushing a car engine too hard or too fast could throw a rod and ruin the engine. Same thing with your body, McCall says. If you’ve been doing nothing and suddenly engage in intense manual labor, your body is in for a shock. First things ﬁrst: Warm up and stretch ﬁrst, just as you would for a workout. “Do some hip circles and stretches,” McCall advises. And be sure to use proper technique for your activity. If you’re gardening, don’t stand on your feet and bend over to pull weeds. Either go down on one knee or invest in a gardener’s stool so you can do the work sitting down. If using a shovel, use one that’s ergonomically designed, and lift with your legs, not your back. Do this move: Loosen your back with the cat-camel. Start on your hands and knees, then arch your back up to look like a camel. Hold for a few seconds, then relax your back down like a cat stretching. Move slowly and do one to three sets of 10. To build stronger legs for lifting, try walking lunges or simple body-weight squats. PHOTOGRAPH BY THINKSTOCK/PHOTO OBJECTS.NET COMING BACK FROM AN INJURY. Returning to exercise after an injury may be scary, but “it’s important for people to keep exercising even when they’re injured so they can get that feeling of ‘Oh, I can still do something,’ ” Bracko says. Why it hurts: If you have a sore knee or hip, you will have a tendency to favor that side or even limp. When your walking is DIGGING IN TO YARD WORK. Whether November means you’re raking leaves or shoveling knee-deep snow, 12 Vim & Vigor · W I N TER 2 011

Table of Contents for the Digital Edition of Vim & Vigor - Winter 2011 - Parrish Medical Center

Vim & Vigor - Winter 2011 - Parrish Medical Center
Contents
Tasty Tips
Opening Thoughts
Community Calendar
Delegation of Authority
Back in Action
Supplementary Knowledge
Keys to Survival
Clearing the Air
Mark Harmon of NCIS fame makes 60 look good
This One’s for the Girls
Life After a Loss
Do Your Diabetes Homework
Healthy Returns
Making Time
Exercise Disguised as Fun
Community Health: Sleep apnea
Foundation Focus: Gifts make a difference
Ask the Expert: Rotator cuff tears and tendinitis

Vim & Vigor - Winter 2011 - Parrish Medical Center