Core TIPS # 2 and 3

TIP # 2 - keep spine neutral

a neutral spine is reached when your spine is in its natural alignment. The best way to achieve this by making sure that your back is flat (with a slight lordosis of the lumbar spine) during all movements, particularly the repeal. This provision, attached setup belly, is an essential prerequisite for greater support of the spine in all movements. Take the example supports a large box with the word. The last thing you want, without the situation with the inflection in the knee and the harvest, until the box… what is a safe way back to throw. What about the man in such a case, knee bends, your upper body high (i.e. neutral spine), with the arch-bouts in the abdomen and lift your legs, unlike l 'extension through the torso. If the removal of such technicians is not met, do you back to a greater risk Diskushernie, Particularly if the burden is heavy?

Exercise: Cat / Camel proposals

in a position of four points (hands and knees) make your spine through a series of cat and camel last. In other words, you round on the back of camels like a bow, and he is like a cat. Repeat 6 times. Once you have the 6 repetitions easy for your back (spine) for relaxation. To the extent in which he feels relaxed neutral your spine!

TIP # 3 - integration of the unilateral cancellation

Unilatéraux refers to the concept of transportation (or press) on only one side of the body. For example, the path to your door short case of one hand. This is the body automatically its contra lateral (opposite) to stabilize the upper body and good posture. Studies have shown that this kind of repeal of promoting a stronger activation of the muscles in proportion to the bilateral agreements of lifting (Last, on both sides).

Exercise: ankle unilateral hikes

make your walks with slot and a weight of 10% of body weight in one hand. 10 representatives, with the weight of a hand, and then change. The most important thing is to focus on the way to keep your upper body in a vertical position and to minimize side and wavering.