March 2020 Mall Walker Newsletter

                                                Build a Strong Core

The core includes the abdomen, mid and lower back, and muscles around the pelvis (buttocks and inner and outer thighs). The core is important because it stabilizes the body by supporting the spine. Core muscles assist with bending, twisting, sitting, reaching and standing. All everyday activities, along with balance, benefit from a strong core. To help strengthen your core, use a stability ball or kettlebell during your regular exercise routine, or try these exercises.

Knee Roll: Lie on your back with your knees bent. Tighten your abdominal muscles. Keeping your shoulders on the floor, let your knees fall slowly to the left as far as comfortable. Hold for 3 breaths. Return to neutral. Repeat to the right.

Bridge: Lie on your back with your knees bent. Tighten your abdominal muscles. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold for 3 breaths. Return to the start position. Repeat.

Crunch: Lie on your back with your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles. Raise your head and shoulders off the floor.  Avoid straining your neck by crossing your arms over your chest rather than placing them behind your head. Hold for 3 breaths. Return to the start position. Repeat.

March mall walker newsletter 2020