Cooperative Living June 2023 - 25

HAPPY & HEALTHY
'Abs'-olute Back Strength
by Vanessa LaFaso Stolarski, Contributing Columnist
Four core moves that prevent back injury
S
itting for long periods of time, carrying heavy loads
or moving suddenly at the torso can all result in
back pain or injury. Often, the injury is a result of
limited strength or range of motion, not because you took
on a game of free-throw with your kids. In other words, the
answer isn't always to decrease movement - as we age, this
would be the worst strategy. Instead, the answer to your
back pain could be to increase abdominal or core strength.
The abdominal wall provides stability to the back and
hips. The stronger your center of gravity, the stronger your
movement. You can test how your abs play a role in back
PLANK
LEG RAISE
HOLLOW HOLD
The stronger
your center
of gravity,
the stronger your
movement.
support through your standing posture. Stand with two
feet approximately hip-width apart like you were standing
in line. Next, draw your rib cage down and tighten your
stomach muscles like you are preparing for a punch in the
gut. Notice how your spine aligns with this movement
and takes the pressure off your lower back.
Stronger abs can be accomplished in more ways than
just sit-ups. In fact, the sit-up is a less superior movement
for purposes of spinal strength and stability. Instead,
try these four movements that recruit your entire
abdominal wall:
SLOW MOUNTAIN CLIMBER
PLANK: Start in a push-up position
with your hands shoulder-width apart
and yo
your f
nds
and your feet hip width apart. Lower
position for as long as you can, keeping
osition
forearms to the ground and hold the
lon
1
et
en
Ma
1
as
o the ground and hold the
as you can, keeping
your body in a straight line from head
to heels. Squeeze your glutes for added
core strengthening. Three sets of 60-second
accumulated holds.
HOLLOW HOLD: Lie down on your back
with your legs straight and arms extended
overhead. Engage your core muscles by
pressing your lower back into the ground.
You should not be able to fit anything
between your back and the floor. Lift your
etween your back and the floor. Lift your
heels and shoulders a few inches offthe
h
heels and shoulders a few inches offthe
ground. Make the shape ofa banana. If
the
ape ofa banana. If
2
2
you can't hold this position,
co-opliving.com
an
one knee to your chest so that only one
leg is extended out in front of you. You
can also hold the knee to your chest
with your arm. Three sets of 60-second
accumulated holds.
es
If
this position, try tucking
Vanessa LaFaso Stolarski is a certified nutrition counselor, weightlifting coach,
life coach and stress-management specialist.
All health-related content and media provided by Cooperative Living or its website(s) is created and published for informational
purposes only. It is not a substitute for professional medical advice and should not be relied on as health or personal advice.
Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your
health or a medical condition.
June 2023 ● Cooperative Living ●
23
the
p widt
-
part. Lower
LEG RAISE: Lie down on your back
with your arms at your sides and your
legs straight. Engage your core muscles
by pressing your lower back into the
ground. Lift your legs off the ground,
keeping them straight and together,
until they are perpendicular to the
ground. Slowly lower your legs back
lower
down toward the ground, stopping
wn ow
before th
they touch the ground. Avoid
arching your back or swinging your
arching your back or swinging your
legs to gain momentum. Your back
should maintain contact with the floor
for every repetition. If this is too hard,
try it by raising only your knee to your
chest or one leg at a time. Three sets
of eight repetitions.
3
3
ck
the
ound
stopping
SLOW MOUNTAIN CLIMBER:
Start in a high plank position with
your hands shoulder-width apart
and your feet hip-width apart.
Engage your core muscles by
pul
pulling your belly button towardoward
level with the g
ulling your belly button toward
our
you
your spine and keeping your hips
the round. Bring your
4
right knee toward
ring
right knee toward your chest,
keeping your foot off the ground.
Hold the position for a few
seconds, feeling the contraction in
your lower abs. Slowly lower your
right leg back to the starting position.
Repeat the movement with
your left leg for one repetition.
Three sets of eight repetitions. 
on
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Cooperative Living June 2023

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