Category: Core Fitness

How To Do The Seated Pelvic Tilt Exercise

February 14, 2016

What Is A Pelvic Tilt Exercise?

The pelvic tilt is an easy core exercise that stretches low back muscles. The exercise can be performed seated, standing, or lying on your back.

When Should You Do The Pelvic Tilt Exercise?

Pregnant women benefit from pelvic tilting because it prevents RED EXERCISE BALL GOOGLE IMAGEprenatal low back ache.  People who experience low back pain, caused by muscular tightness, will find that pelvic tilting, along with strengthening the abs, and back, will help alleviate low back discomfort  The pelvic tilt is also used by Pilates teachers, physical therapists, and personal trainers, who help their clients improve posture.

Equipment You’ll Need

Exercise Ball.  If you don’t have an exercise ball, use a sturdy chair.

Benefits of the Pelvic Tilt Exercise

Stretches low back muscles.

How To Do The Seated Pelvic Tilt Exercise In 3 Steps

  1. Sit on an exercise ball, with your knees at right angles. Your feet should be hip width apart, and touch the floor.
  2. Be sure you feel stable before beginning the exercise.  If you can’t stabilize your body on the exercise ball, use a sturdy chair instead.
  3. Move slowly throughout the movement, as you tilt  your low back, and then sit up tall.

Pelvic Tilt Exercise On Exercise Ball

IRENE PORTRAIT picassa blue borderIrene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore and Tour De Core.com

4 Step Back Solution

February 14, 2016

Got an achy back?  You’re not alone.  Back pain is the number 2 reason for doctor visits, and one of the most common reasons for missed work.

What should you do if your back hurts all the time?  First, check with your doctor to find out whether your back ache is caused by daily habits, muscular weakness, or an accident.

If your doctor tells you there is structural damage to bone, ligament, tendon or muscle, he/she may prescribe medication,  and/or a treatment plan.

If your doctor discovers that the reason for your back pain is muscular weakness, or daily habits, and that participating in regular exercise will help, then you can begin doing exercise.

FOUR STEP BACK SOLUTION

1) Stretch your back with Yoga poses, or Pilates exercises.

2) Strengthen your core muscles, especially the abdominal, and back muscles. Muscles work in pairs. That’s why they should be strengthened, and stretched in equal measure.

3) Avoid sleeping on your stomach.  When you sleep on your stomach, your pelvis tips forward, tightening the low back muscles.  In the morning you’ll wake up with a backache. Instead, sleep on your side, or on your back.

While you sleep on your back, place a pillow under your knees to help stretch your back muscles.  While sleeping on your side, place a pillow between your knees to ease your low back.

4) Practice the pelvic tilting exercise.  This exercise stretches your low back muscles.  Pelvic tilting can be done while standing against a wall, lying on your back, or seated on a chair, or on an exercise ball.

IRENE PORTRAIT picassa blue borderIrene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore and Tour De Core.com

 

The Pilates Magic Ring

February 12, 2016

The Magic Ring is a portable piece of core exercise equipment invented by Joseph PILATES RING HORZPilates, the creator of the Pilates method of exercise.  Here are 10  important reasons that the Magic Ring used by Pilates practitioners, and anyone who wants a quick and easy way to get strong.

  1. Take it with you on vacation.
  2. Take it to a friend’s house, and practice together.
  3. The ring is very light, and will fit in a suitcase, or carry bag.
  4. The ring is easy to use.  Just squeeze and release while holding the handles.
  5. The ring builds arm, hip, thigh, abs, and back muscles.
  6. The results are powerful.
  7. The ring is affordable.  Prices range from $15.00 and up to around $49.00.
  8. Rings come in 3 resistance levels: light for beginners, medium for intermediate workouts, and strong for an advanced workout.
  9. The ring can be combined with both large and small Pilates equipment, to create more challenging workouts.
  10. The ring is versatile.  Use it in standing, seated, side lying, prone, and supine exercises.

IRENE PORTRAIT picassa blue borderIrene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore and Tour De Core.com

Core Exercise For Equestrians

February 11, 2015
Back Strengthening Exercise

With the exception of a few urban areas, we live in a country that encourages sitting, because our towns and cities are planned around the automobile.

We sit at the computer, in front of the TV,  on the job, at the movies, dining out, and commuting to work.  .

Hamstring Stretch

In many cities and towns, sidewalks are inadequate for pedestrians,  making the car an absolute necessity, even for short, walkable errands.

Prolonged sitting weakens our muscles, makes us lethargic, creates a weak core, which in turn, develops poor posture. Medical doctors consider sitting to be the new smoking.

Do you have a job where you’re sitting most of the day?   Do you have chronic low back pain?  Does your neck feel stiff?  Are your muscles so sore you can’t sit down? Is the time spent riding your horse not as enjoyable as you’d like it to be?

Targeted exercise provides solutions to remedy these problems.

EQUESTRIAN FITNESS AND CORE MUSCLES

Yoga Warrior 2 Hip Stretch

The muscles of the abs, back, pelvis and hips, make up the core. Strengthening these muscles is important, because the core stabilizes the spine, and  protects it from injury,

While you’re moving, the core controls the position and motion of the torso over the pelvis.  A strong core improves sports performance, and maintains healthy posture.

SOLUTIONS

Pilates Ab Exercise

Targeted exercise provides solutions to help you get rid of muscular tension, and weakness, develop better posture on and off the horse, and makes riding more effective.

PILATES EXERCISE

Pilates Mat and Reformer exercises are designed to make your core muscles strong.

If you’re not inclined towards Pilates, no worries, you can opt in to a fitness-based core exercise routine, using specialized core equipment to get the job done.  Core exercises can also be performed without any equipment.

YOGA CORE EXERCISE

If you’re a Yoga fan, there are many poses that will strengthen your core muscles, stretch your Psoas, Back, and Hamstrings.

As you can see, there are many ways to stretch and strengthen your muscles.  Here are a few suggestions.

Stretch the Psoas Muscle because this inner hip muscle tightens up when you do alot of sitting.   Stretch your Back to release tension in tight muscles.

Yoga Back Stretch

The Hamstrings are the muscles of the posterior thigh.  Theses muscles tighten up from excessive sitting.  If you frequently do stair climbing, or cycling ,you should be stretching your Hamstrings on a regular basis.

Strengthen ;your Back and Abdominal Muscles, because these muscles work as a team to keep your posture healthy, and your spine well-supported.

Copyright 2015 Irene Pastore and Tour De Core Personal Training 

RELATED POSTS

The Lunge Stretch For Tight Hips

Stretching 101

Basic Hamstring Stretches

 

 

 

 

 

 

 

Brooklyn Man Dies Hiking Alone in Mexico

January 20, 2015
Fatal hiking fall.

Exercise shouldn’t kill you.  Most people would agree with that. But the reality is that exercise does kill, when you’re not prepared, don’t understand the risks, or your fitness level isn’t up to the task.

MOTHER NATURE DOESN’T FORGIVE

If you’re out in the wilderness, on a rocky hillside, riding the rapids, or up on a mountain, you need a plan, and know what you’re doing, because the mountains don’t care, and hikes can turn deadly.

Get a grip. Wear appropriate footwear. Obey trail signs and don’t wander off.

Hiking alone in Mexico, 25 year-old Hari Simran Singh Khalsa of Brooklyn, New York, was found dead on January 2.  Missing since December 30, his body was found in a ravine near the town of Tepoztlan.

Khalsa told his wife that he planned to go on a short hike, and in a later message told her he walked further than intended, and also told friends that he climbed too high onto another mountain by mistake.

His family said he died of head injuries from a fall over rough terrain, in the Tepozteco Mountains.

In his last text message to a friend, he said that he was on top of a very high mountain, and not sure how to get down.  He had a liter (about 4 cups) of water and a bag of trail mix.

Study maps. Know where you’re going, and what to expect.

10 HIKING TIPS TO PREVENT ACCIDENTS

  1. Get in shape.  Strengthen your core.
  2. Learn about the terrain.
  3. Check the weather forecast before you set out.
  4. Wear proper clothing, and footwear for the anticipated weather conditions, and terrain..
  5. Carry enough water and food for your trip.
  6. Don’t hike alone.
  7. As you ascend, make note of your ability to descend.  If you think you won’t be able to navigate the terrain safely on the way down, turn around and go back.
  8. Study maps of the hiking trails before setting out on your trip.
  9. Keep in mind that in remote areas, your cell phone is useless.
  10. Know what type of wildlife you may encounter.

CORE STRENGTH MAY SAVE YOUR LIFE

A strong core prevents falls, by stabilizing your spinal muscles.  Instead of landing on your head, back, or knees, you’ll remain upright, whether you’re walking on icy pavement in a city street, or engaged in wilderness sports and recreation activities.

Here’s a list of related articles about outdoor recreation safety.

How To Exercise Your Core

Strong Core Muscles Can Save Your Life

How To Kill Yourself In A Kayak,

How To Prevent Hiking Accidents.

Copyright 2015 Irene Pastore and Tour De Core Personal Training

 

Back Care for Equestrians

December 27, 2013

THE EQUESTRIAN AND BACK PAIN

Riding is a strenuous sport that requires the equestrian to maintain a neutral spine, while sitting in the English or Western saddle.

The saddle, is literally a backless chair, offering no support for the spine.  The rider must generate support using strong core muscles.

Little needs to be said about the debilitating effects of back pain for equestrians.  No one wants to, or should ride, when in pain.  The more uncomfortable you are, the less you’ll be able to enjoy being with your horse. He’ll miss you too.

Learning what causes back pain, and taking preventive measures, will bring many happy riding years.  The easiest, and most cost-effective solution, is exercise.

PREVENTION THROUGH CORE TRAINING EXERCISE

Regular exercise is highly recommended for prevention of back pain, and maintaining a healthy back.

Pilates and Yoga keeps riders both strong and flexible. Pilates strengthens your back and abs, Yoga stretches critical areas important for riding, as well as developing tranquility.

Fitness-derived core exercises are an excellent method to strengthen and stretch muscles that are vital for riders.

COMMON CAUSES OF BACK PAIN

  • Muscle spasm
  • Awkward twisting, or bending motions
  • Incorrect lifting a heavy object
  • Spinal trauma
  • Bending down and abrupt turning around
  • Muscle imbalance
  • Coughing or sneezing
  • Prolonged sitting
  • Sports injuries
  • Aging
  • Overweight and obesity
  • Poor sitting or standing posture
  • Arthritis

FACTS ABOUT BACK PAIN

  • Back Pain is one of the most common causes of doctor’s visits in the United States
  • Back Pain affects most people at least once during their lifetime.
  • Untreated back pain can make daily activities difficult or impossible.
  • Back pain affects about 60 to 80 percent of American adults,
  • More than 26 million Americans between the ages of 20-64 experience frequent back pain.
  • Back pain is one of the most common reasons for missed work.
  • Low back pain is the single leading cause of disability worldwide.
  • Americans spend at least $50 billion yearly on back pain.

From the American Chiropractic Association and The American Academy of Pain Medicine

STANDARD MEDICAL SOLUTIONS

  • Over-the counter pain relievers
  • Hot or cold packs
  • Exercise
  • Medication
  • Physical therapy
  • Complementary or alternative treatments
  • Injections
  • Surgery

Copyright 2014 Irene Pastore and Tour De Core Personal Training