Margaret Martin - Strengthen Your Core: Improve Posture, Enhance Performance, Strengthen from Head to Toe

Strengthen Your Core

Improve Posture

Enhance Performance

Strengthen from Head to Toe

Margaret Martin, PT, CSCS

KAMAJOJO PRESS

Strengthen Your Core

Improve Posture, Enhance Performance, Strengthen from Head to Toe

Margaret Martin, PT, CSCS

2013 by Margaret Martin.

All Rights Reserved.

Photography: Richard Martin

Interior Design: Richard Martin

Video Production: Richard Martin

All rights reserved. This book was self-published by Margaret Martin under Kamajojo Press. All of the content is owned by Margaret Martin and is protected by worldwide copyright laws. The trademarks, service marks, trade names, and trade dress featured in this book are protected by the laws of the United States, Canada and those of other countries and jurisdictions around the world.

This book may not be reproduced, in whole or in part, including illustrations, in any form (beyond that copying permitted by Sections 107 and 108 of the U.S. Copyright Law and except by reviews for the public press), without the written permission from the publishers. This includes reprints, excerpts, photocopying, recording, or any future means of reproducing the text or photos.

For information on getting permission for reprints and excerpts, contact Richard Martin at

Published in Canada by Kamajojo Press.

EPUB ISBN 978-0-9919125-2-0

Version 1.0 (Chambly)

Find us on the Web at www.melioguide.com/core

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Dedication

I dedicate this book to my Mom, Eliane Sylvain, who always believed in me, always supported my dreams, and always encouraged me to go out and play rather than help with housework. Its clean underneath, she would say. Remember this when prioritizing between putting your house or your body in shape!

Medical Advisory

N ot all exercises or activities are suitable for everyone. If you have any medical issues that affect exercise such as diabetes, cardiac or respiratory problems, then we strongly recommend that you consult with a licensed or certified health professional before engaging in an exercise program. If you feel any discomfort or pain during the exercise, stop.

Always seek the advice of your Physician, Physical Therapist, or other qualified health provider with any questions you may have regarding a medical condition or with reference to any content found in this book. Never disregard professional medical advice or delay in seeking it because of something you have read in this book.

The author is not responsible for any health problems that may result from training programs, products, or events you learn about through this book or her websites. If you engage in any exercise program you receive through this book or her websites, you agree that you do so at your own risk and are voluntarily participating in these activities.

Table of Contents

1. Introduction

J udy is 68 years old and has recently retired from her career as a librarian. She is very active, keenly interested in her health, and follows the latest research studies related to longevity, healthy aging, and fall reduction.

Unfortunately, arthritis and back pain limit Judy from doing all the things she wants to do. Whenever Judy takes the bus, the frequent stop-and-go movements aggravate her back and bring on her paincausing her to wear a back brace.

Judy realizes that if she develops her own natural back brace, she would have less discomfort. She realizes she needs to strengthen her core.

Since Judy started working with me on a core strengthening exercise program that includes Plank and Side Plank poses, she has had a significant reduction in back pain from her frequent bus trips and she seldom wears her back brace.

Recently, Judy excitedly shared with me another benefit: When I activate my core muscles my balance is much better!

I have prepared a short video to welcome you to this book entitled Welcome to Strengthen Your Core . In case the link does not work, you can find the video (and others) at www.melioguide.com/core.

Core Benefits

Like Judy, you too can strengthen your core. The benefits will be significant: reduced back pain, increased mobility, better posture, and an overall improvement in the quality of your life. But unfortunately, when many people think strong core, they think washboard abs.

However, core strength goes beyond abdominals. Core strength incorporates the diaphragm, pelvic floor, and the muscles of the spine, hips, and shoulder. The Plank and Side Plank poses are the perfect prescription to build your core strength.

The Plank and Side Plank poses are beneficial for all types of individualsfrom patients in rehabilitation to elite athletes in training. Both of these poses improve posture, and strengthen the muscles of the core and of the upper and lower body. When the correct pose is chosen and well executed, the benefits are numerous.

I am a Physical Therapist by training and profession. My clients range in age from 15 to 95. The 15 year old clients are usually sent my way for posture and performance-related issues. The many hours children (and adults) spend in a slouched forward position as they hover over their video games, smart phones, and computers can wreak havoc to the body. The 15 or 45 year old does not need more forward-bending movement in their lives. As a result, they certainly do not need crunches in their exercise program! This is why the Plank and Side Plank are so beneficial.

Many of my older clients have been diagnosed with osteoporosis or low bone density . In their quest to develop a stronger body, Planks and Side Planks allow us to build core strength while avoiding contraindicated crunches .

All of my clients benefit from doing Planks and Side planks at a level that challenges them. Having taught so many variations of Planks and Side Planks over the years, I realized that knowledge and awareness of the different Plank and Side Plank progressions were not easily accessiblebut needed to be. That is the motivation for me to write this book and develop Building a Stronger Core the associated course for health and fitness professionals .

About This Book

This book is for someone concerned about their fitness and who wants to optimize their performance in a safe, efficient, and effective manner.

With this book, you will learn how to train your core safely. You will understand how you can modify the levers within your body to optimize and isolate the target of your training. In addition, you will understand the structures that are involved in core stabilization.

The early chapters provide you with information on anatomy, physiology, and the fundamentals of the Plank and Side Plank poses. After reading these chapters, you will better understand the modifications suggested for each of the poses.

I encourage you to visit my website where you will find instructional videos that accompany the content of the book. You can locate the video content at: www.melioguide.com/core .

After reading this book and reviewing the videos you will have:

• An understanding of the anatomical structures involved in doing Planks and Side Planks.
• An understanding of key elements needed to help you match your strengths and weaknesses with the most appropriate Plank and Side Plank poses for you.
• The knowledge you need to customize and progress your Plank and Side Plank as your fitness and functional strength improves.
• Multiple examples of Plank and Side Plank exercises from Beginner to Elite level.

Terminology

The poses are identified as Plank 1, Plank 2, etc. This does not necessarily mean that Plank 2 will be easier than Plank 1. As you will learn, these poses involve all the musculature of your body, from your nose to your toes and so, depending on your strengths and weaknesses, the intensity of the exercise will change. That is the beauty of these exercises.