Page 10 - Sports Energy News, Cornwall, Issue No 26

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Simple Core Exercises To Kick Start A Healthy Spine

performance yet are still perplexed Side Plank put a lot of unnecessary strain on the
as to what exactly the core is and intervertebral discs of the spine. A

how it works. For information on modified crunch, however, allows you
fundamental core biomechanics to work your core while at the same
time sparing disc integrity. To complete
please refer to last month’s article. In

a modified crunch, lay on the floor with

this article we will review some basic
one leg bent and one straight, as shown.
core exercises that can be completed
To do a proper side plank, lie on Place one hand in the small of your
daily to effectively activate your core your side with your elbow directly back and the other over your abdomen.
and encourage a strong and injury- underneath your shoulder. Make Lightly lift your head and shoulders off
free spine. sure your body is in one straight the fl oor in to a crunch position. Use
Front Plank line. With your abdominals gently your one hand to ‘rake’ your abs (feel the

contracted, lift your hips off the floor, muscular contraction of your core) while
Dr. Kylie Draper as shown. Keep your hips square and the other monitors low back position.
BMSc, DipAc, DC your neck in line with your spine. The low back should be ‘locked’ during
Hold 10-30 seconds, building up to the crunch and thus you should not feel
of Cornwall Spine Care Plus
1 minute. Alternate sides and repeat. the spine lift up away from your hand or
If this is too challenging, start with push down in to your hand. Complete 3
bent knees. sets of 10 repetitions.
The ‘core’ is a complex series of The Modified Crunch For more information on core

musculature spanning the length and To do a proper front plank, start by stabilization and spine health join
circumference of ones midsection. lying on your stomach with your us on Wednesday, February 4th @
These key spine stabilizing muscles elbows tucked under your chest and 7pm for our “All About The Core”
shoulders. Lightly squeeze your education night. The event will
run from the rib cage and lumbar spine
abdominal muscles and then lift up on be open to existing patients and the
down to the pelvic floor with many

to your toes and forearms, as shown. general public and will address several
intricate insertions along the way.
Make sure that your whole body is key tips to maintaining a healthy spine
In last month’s article I attempted to straight (like a plank!) and that your as well as include interactive core
demystify the core, noting that many pelvis is neither lifted too far up or stabilization exercise demonstrations.
people are aware that a strong core sagging too far down. Hold 10-30 Full sit-ups are not recommended For more information please call us
is essential for injury prevention and seconds, building up to 1 minute. for people with back pain, as they at 613-938-1000.

St. Vincent De Paul benefits

Sports Energy from Colts charity game

Greater Cornwall & Area Community Sports Newspaper

Is a Publication of:
Editorial: Terry Tinkess, terrytinkess@mac.com
Graphic Design: Lynn Dillabough, dillydesigns@xplornet.com
Business Development/Advertising: Mike Piquette,
mike@sportsenergynews.com or 613-662-3654
Sports Energy is a monthly publication covering the Greater Cornwall
Area. Our goal is to offer a quality, informative and enjoyable newspaper
and website to our readership, focusing on the accomplishments of the
many gifted athletes and sports organizations in our area. The opinions
and statements of our writers and columnists are not necessarily the
opinion of Sports Energy.
Sports Energy is always on the lookout for positive sports stories.
If you have a story you feel is worthwhile sharing, please email to The proceeds from the Cornwall Colts and local celebrities hockey
info@sportsenergynews.com. All suggestions will be considered but game were presented to the St. Vincent de Paul Society. (From
not necessarily printed. Left:) L to R: Ian MacInnis, Colts Owner & Head Coach, Ron Healy St
Vincent de Paul and David Murphy, Marketing Colts & Benson Group.
Visit us on the web at: www.sportsenergynews.com
Photo submitted by David Murphy.