Like to know where your core body strength is?
Well, let’s explore that question a little from the point of learning something that may add to our self-care habits.Have a look at this 2min 21sec YouTube clip that gives us a good picture of the mechanics of abdominal muscles as a group where our core body strength is derived:
So, that’s how they work. There are many core strength exercises which you can find online these days, but just be wary about the source and the expertise so that you can be informed about your own safety as you try out these exercises. My advice is:
- To always follow an exercise only after viewing it to the end, so you know what is expected of you physically before you even begin
- To go at a level and pace which suits where you are at – and practice this with conscious awareness of your body’s internal sensations – if in doubt, go slow and easy
- The most critical tip I can give you about choosing and doing exercises to develop your core body strength is to make sure it is enjoyable for you to do it. Yes, there can be a small factor of extending your current capability – like holding a pose that few seconds longer – but it should always feel right for you to do it.
- And afterwards, you have this feeling that you have accomplished something this day that you feel proud of within yourself – I call that experiencing an internal smile!
The Psoas and deep tissue treatments in remedial massage
In remedial massage, I have a special fondness for the psoas when it comes to treating issues like low back pain. It is not a comfortable treatment (for both the client and the therapist) but I have seen amazing results and relief in my clients after one or two or sometimes, three deep tissue treatments of the psoas.
The psoas is part of the Iliopsoas – the inner hip muscle whose function is to flex the thigh at the hip joint. It is a large muscle composed of the union of two individual muscles; iliacus and psoas major. It takes its name from the combination of the names of these two muscles. Iliopsoas is the chief flexor of the hip joint.
If you sit all day, the psoas becomes rounded like a crescent moon; then, when you stand up, the psoas pulls on your back, making you more prone to pain and lower-back injury.
How do you strengthen the psoas muscle?
This is a difficult question as I am not totally convinced with many exercises offered to achieve this. One way to strengthen a weak psoas is by bringing your knee above 90 degrees. Sit with your knees bent on a low box or bench (6 to 10 inches high). Maintaining good posture and keeping your abdominal muscles tight, use your hips to raise one bent knee slightly higher than your hips. Do this several times each day. The key to building core strength is to do exercises daily and make it into a habit that you enjoy.
Published by Alan Quek – Remedial Massage Therapist
If you need help with strengthening your muscles or would like to book a remedial Massage, click the link below