Fonterra Weekly Exercise Focus 3

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Week 3 - Core Exercise to break up periods of sitting/ Spine strength and mobility

Due to COVID19, many of us are now working from home which may expose us to either a sub-optimal ergonomic workspace or prolonged sitting postures.
Both factors can be detrimental to our physical health and without intervention may lead to increased risk of developing unwanted aches, pains and niggles.

The importance of “The Core”

- The musculoskeletal core of the body includes the spine, hips and pelvis, proximal lower limb and abdominal structures.
- The core musculature includes the muscles of the trunk and pelvis for the maintenance of spinal and pelvic stability.
- Strong core stability can prevent pains, niggles and aches which you can achieve by implementing some core stability exercises. See the link below for your starting point.

These 3 exercises are designed to help strengthen the core, as well as add spinal strength and mobility. In addition to completing the exercise program, it is recommended that you avoid prolonged periods of sitting greater than 30 minutes.

Click here to access your core stability exercises

 

The three exercises should take approximately 5-10 minutes to complete and now it is up to you to integrate these into your daily routine. For example; 

 

• Complete the exercises before starting your workday, in your lunch break or after you have finished work.

 

By completing the exercises at a certain time every day you are developing a regular exercise schedule which will lead to your daily routine.
           
How do you make these actions sustainable?

 

• Try having a sticky note next to your home office to remind yourself to get up and move around every hour.
• Set a reminder on your laptop or phone is a great way to prompt yourself to leave the desk.
• Try doing the exercises with your partner or children. Exercising with friends or family is a great way to keep you motivated and enjoy exercising.
• Making a designated exercise area in your home can keep you determined to continue exercising daily. It does not need to be a gym, juts a separate area where your brain can associate exercise.

 

Remember implementing habits is difficult, however by following the tips listed above you will give yourself the best chance of maintaining the actions you take. Now if you are still not quite there with your motivation, don’t forget you can always reach out to your HBP Group Health Coach for further support and advice.


References
Kibler, W. B., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. Sports medicine, 36(3), 189-198.
Akuthota, V., Ferreiro, A., Moore, T., & Fredericson, M. (2008). Core stability exercise principles. Current sports medicine reports, 7(1), 39-44.