Core Muscles

Core muscles seem to be the key to making it ALL work. After reading a few articles on the web I have discovered a couple of ways to work on this. One is to activate the TVA muscle by doing an isometric exercise which "jump starts" the muscle. Here is the quoted text from the website I found most informative. (http://www.changingshape.com/resources/articles/core-strength-training.asp)

Isometric exercises solve several problems that Rehab programs and weight lifting activities do not solve:

Problem #1: A weak muscle will not contract with most strengthening exercises because dominant muscles will compensate for weak muscles.

Problem #2: When the body senses instability in the joint, it will tighten up to protect the joint. Stretching a tight muscle will only create a temporary release and could result in a more vulnerable joint.

Problem #3: Muscle imbalances may occur through repetitive use of the same muscle, or through injury, causing the body to go into "protective" mode.

When performing isometric exercise contractions, the contraction should be held for 6 seconds and repeated 6 times. This allows time for peek tension to develop and metabolic changes to occur in the muscle. The muscle should be placed in its shorthend position. In this position the muscle is at its weakest. The intensity of each isometric contraction should increase. By the 6th contraction, greater range of motion and neural input should occur. For more information on isometric exercises visit www.sports-injury-solutions.com

Exercises for the TVA

· This exercise is critical in re-estabilishing good communication between the brain and the key stabilizer muscles (TVA). Progressing to advanced abdominal exercises when your body is not prepared will only magnify muscular imbalances that can cause injury and pain.

· Lie on your back and cross your left leg over right leg. Your left heel should be next to the right knee. Rotate right approx 30 degrees your left hip will come off the ground several inches. Push knee into the ball or wall 6 times for 6 seconds. Start lightly and increase pressure each time. If you feel cramping in the inner thigh you are pressing too hard. This exercise will activate the TVA and should be followed up by regular abdominal exercises.

Two, Pilates are very helpful in working the core muscle group and I just happen to have a Pilates Circle with a Winsor Pilates DVD.

Three, I added a Fitness ball to my wish list. I don't know if it's the right size or would be able to hold up under my weight but I figured it was a start.

Another thought, I was thinking I could make up some fun business cards I could hand out to my friends and relations so that they can see what I'm doing and perhaps give needed feedback and encouragement.