Hi everyone. I know
it’s been a while since I’ve been able to write a new post, and, wanted to extend
my gratitude to my family, friends, and faithful followers/subscribers for
being patient with me during this time of me being completely swamped. This
post comes from a personal experience with several clients this month who all
seem to be having the same problem with low back pain and core control. Enjoy!
The strengthening and training the core is always a hot
topic, and, rightfully so. I’m sure just about everyone agrees that the core is
crucial to good physical health. This seems to be the thematic trend in the
people and patients I’ve been coming across for the past month or so. What is
described as functional lumbar instability commonly presents as poor control of
the spine during dynamic movements. This can yield aberrant movements in the
associated tissues which can cause excessive stress forces thus yielding a
painful back. Since, we’ve already discussed the general sense of how
kettlebells can help with back pain (Physical Therapy Web Space, Cyber PT, Kettlebell USA™), I felt it was high time to highlight some of the beginnings
of using kettlebells to strengthen one’s core.
While I often use cables, pulley, bands, and suspension
systems to strengthen the core, the kettlebell still offers and accentuates the
physical forces experienced in real life.
For this reason, it will always be one of my go to instruments for
functional strength.
One of my favorite beginning core progressions is the use of
diagonal movements to incorporate all three dimensions of movement and thus
core control. Commonly associated with exercises such as Lift and Chop or PNF
diagonals, the Seated Diagonal Lift is a great way to take advantage of natural
core function during dynamic movement.
Best done while sitting on a physio-ball, grab a kettlebell
by the horns so that it is inverted. The bottom of your bell should be facing
up and the horns down to the ground. Sitting on the ball, tighten up your core
so that you are stable. While core bracing, you should still be able to breathe
easily and carry a conversation. That is how you know you’ve properly engaged
your core. Lift your kettlebell in diagonals from one hip to the opposite
shoulder. Do your best to keep your arms as straight as you can, however, a
little elbow bend won’t hurt anything. Be sure that your trunk always faces
forward as to stabilize your spine. The movement comes from the shoulders and
the shoulder blades. If you are doing this right, you should feel your core
contract with each change of direction. Also, the faster you lift in these
diagonals, the more hardy the core engagement.
The Seated Diagonal Lift is a great way to begin core
training in a safe dynamic manner. I find this exercise especially helpful for
individuals with chronic back pain with a poorly functioning core musculature.
It is also great as a beginner’s level core exercise to set a good foundation
for a solid program.
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