Five tips to improve your core for beach and pool seasonJul 20, 2021 09:14AM ● By Chuck Tashjian
By Dr. Sean T. Lordan
Beach and pool season is now upon us! Here are a few tips to show off a strong core (and
ward away low back and neck pain) for the summer season.
•Do These 2 Exercises: Plank and Side-Plank. Both planks and side planks show excellent recruitment of the transverse abdominus (TA) on electromyogram (EMG) testing. The TA is your innermost abdominal muscle group and is responsible for the corset effect of the core, stabilizing the spine. Side planks will also recruit the obliques, which act as adjust stabilizers of the spine and get rid of love handles.
•Hydration Is Key. It is no wonder many of us become slightly dehydrated on hot summer days. Our bodies are 60% water and when we’re outside, we’re primarily in the
sun. The old rule used to be eight, 8 oz glasses of water per day. Drinking plenty of water will help maximize physical performance, will aid in weight loss and keep hydration levels up. A 2013 study showed that drinking a full glass of water before a meal, 3x per day, for 8 weeks, significantly reduced their body weight and fat compared with pre-study measures.
•Get This Foam Tube: The Foam Roller. Rolling out your mid back and opening up your chest by laying on the foam roller length wise is a great way to stretch your muscles and keep your posture in peak shape.
•Get Active. Walking, running and swimming are all great aerobic activities that are easy to perform during the nice summer weather. Aerobic exercises in conjunction with cross training are great for building a strong “core.” It is important to note that swimming is a great way to get aerobic exercise and protect the joints at the same time.
•Make Smart Food Choices Do not consume processed foods. Processed foods are often tasty, but are loaded in sugar, sodium, and fat which will trick the brain into a craving. Have you ever had a hard time putting down the bag of Doritos? That’s why.
Processed foods not only increase risk for many cancers but also are more calorie- dense, thus making it easier to put on added weight.
As always, if you have any questions please feel free to call me at (508)861-1010 or email me at [email protected]
Dr. Lordan is the owner of Concierge Physical Therapy in Sutton and Shrewsbury and is a Doctor of Physical Therapy with Board Certification in Orthopedics. He resides in Grafton with his wife Brooke and daughter Noelle.