It’s easy to get caught up in the rigmarole of the day to day. Life happens! Yet when life happens, health and wellness, well, doesn’t happen. Consider this quick and easy movement to hold you over until you can make it to your next exercise class or gym.
Todays quick tip is about rectus abdominis isometric contractions! Don’t fret. It’s not as difficult as it sounds. In fact, all we’re doing is flexing tight the walls of the abdominal group. This is the group of muscles that are often referred to as the six-pack or abs group.
Remember that last time you blew out a candle? Chances are you recruited your rectus abdominis muscles. These muscles are responsible for thoracolumbar flexion (shortening of the distance between the ribcage and the hip). Begin by blowing through tightly pursed lips while pressing you fingertips into your naval area. If done correctly, you will feel your abdominals tighten and flex! Once you have that “under your belt”, hold the flexed muscles in contraction while continuing to breath normally. Nice work! You are now performing a rectus abdominis isometric contraction!
This is the exciting part! Are you standing or seated? No problem. You can give it a go right now! That’s right, you can perform this movement anytime, anywhere. Just be aware that the torso should be in alignment with the hips.
Because we utilize our abdominal group so frequently throughout the day, you can perform these holds at your leisure. Try to set a time goal for your self. For example, start by holding your abdominals tight for 10 seconds and build from there. I prefer to do it when waiting for a stop-light to change! That can be 2-3 minutes of isometrics!
Multiple clinical studies conclude those whom have a taunt and controlled midsection are less likely to have reoccurring lower back pain. Moreover, it can also benefit the internal organs that reside in the lower abdominal area. Lastly, by practicing abdominal holds, you can decrease your chances of exaggerated lumbar curve, a.k.a. lordosis.
YOU can do this! Abdominal holds can be great for anyone looking to tighten the core. It can also help in making you more aware of your posture. Next time you find your back is tense and tired; check your rectus abdominis muscles!
~ Did you know?
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