Therex:

In any and all endeavors in this life having a good strong base from which to start not only makes things less difficult it is more often than not essential to success.

When it comes to our bodies be it either rehabilitating or even just working out that base is our “core”.  The core is basically the muscles of the abdominal area and low back and it stabilizes and connect our upper  bodies and lower bodies.

Gaining and then maintaining adequate core stability is paramount for proper bodily function from doing laundry and carrying groceries to heavy labor to a good old fashion workout.

A good core keeps us stable and protects us from injury.

If you are new to any physical activity or have recently been injured here some basics moves to start you on your way to a stronger core and a good base before attemtping more advanced moves.   (As always please seek medical advice from you personal medical professional if you have issues).

Three Contractions of Core Stabilization:

1: Pelvic floor: Attaching to the pubic bone in front and to the pelvis, tailbone and deep hip muscles in back. The pelvic floor controls the flow of urine, helps support internal organs and supports the lower back. To activate these muscles the Kegal exercise is used.  A Kegal is performed by taking a deep breath in and as you let it out tighten the muscles of the pelvic floor as if to stop the flow of urine.  Breathe out trying to hold the contraction for 5 seconds, relax for 5 seconds and repeat 10 times.

2: Lower abs/ Transverse Abdominus T/A:  This deepest of all the abdominal muscles wraps all the way around the trunk and connects with the low back.  It acts as a natural brace to the spine so it is vital to maintain strength in this area.  To find T/A place the fingers under the belt line just inside the sharp bones on the front of the pelvis on each side. This area will feel soft until the muscle is contracted. To contract this muscle draw the belly button toward the spine.  Also this muscle will contract after taking a deep breath then hissing like a snake.  Again contract 5 seconds, relax 5 second  and repeat 10 times.

3: Upper abs: Place the hands on both sides of the abdomen just below the rib cage. Tighten these muscles by visualizing the rib cage drawing together. Also these muscles muscle will contract by faking a cough or sneeze. Also hold for 5 seconds, relax 5 seconds and repeat 10 times.

It is essential to breathe throughout the exercises. At rest we breathe through our belly but while performing these exercises the abs are engaged so try and concentrate on breathing by expanding the sides of the ribs.

After becoming familiar with all three contractions and the breathing separately start trying to hold all three contractions at the same time for 5 seconds, relax 5 seconds and repeat 10 times.

Once this is mastered you will be more than ready for more advanced core exercises.

These exercises can performed sitting, standing but are most effective lying on your back with knees bent in a relaxed position.

Try to perform the routine 2-3 times a day.

Sports:

The news of Pat Summitt and Buddy Ryan’s passing yesterday created a significant amount of memories.

For a good portion of my life if one spoke of women’s college basketball one was speaking University Of Tennessee and Pat Summit.

She is the standard barer and retired the all time winningest  college basketball coach ever (men or women).

The difficulties of her final years are well documented but they were met with great dignity and that’s to be respected. RIP Coach Summitt.

Buddy Ryan was a hugely polarizing  and controversial individual during his day. Considered a defensive mastermind he has two Superbowl rings to back that claim.

Buddy Ryan always seemed to me to come off as a complete jerk and an egomaniac from right down to punching Oilers Offensive Coordinator Kevin Gilbride. That being said Ryan had and to this day still has the one thing probably seal his legacy more than anything else, the love and respect of those that played for him.  If you played for Buddy Ryan you loved him and will until the end of time.  He garnered complete loyalty to the point beyond team or teammates.  That will be his legacy for sure. RIP Coach Ryan

Rock n Roll:

Today we also learned of the passing of a Rock n Roll legend who may not be a household name but is familiar to nearly any Rock n Roll fan out there.

If you know Blue Moon of Kentucky, That’s Allright Mama, Lawdy Miss Clawdy,. Good Rockin’ Tonight you obviously know the distinctive voice of Elvis Presley but you also, maybe without realizing, know the distinctive guitar work of Scotty Moore who passed away today at 84.

Moore’s distinct driving style on the Sun session and into the early RCA days were beyond a doubt part of the mercurial success of Elvis.  Just listen to the lead guitar break in Heartbreak Hotel (I’d say it has to be one of the most recognized riffs in Rock history).

So we also salute the life of the man behind “The Man” and RIP Scotty Moore The “Helluva Band” in Rock n Roll heaven just got one more hot picker.

Happy 4th of July to all. Stay safe, live well and have fun!!

 

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