By Michelle Gardner, NSCA-CPT
Special to NurseZone
Body statistics are a boring way to start an article, so let’s focus on you and what you like to do when you are not working as a nurse. Do you like to water ski or surf while vacationing with your family? Maybe play tennis or run a road race? How about basketball or softball with the local team? But what if you have a weak back or experience pain when you attempt to lift, bend or twist, let alone exercise and have fun?
Stability balls (also known as Swiss, exercise, physio and yoga balls) have proved effective in developing core (abdominal and back) strength, which enable you to work and play with more confidence, and make you less likely to suffer injury.
Of course, nothing is guaranteed to totally prevent injuries or accidents, but when a study related to back injury reports that 38 percent of 503 respondents suffered back pain severe enough to require leave from work taking care of yourself with simple exercises is quite prudent.
Core training is essential to performance and injury prevention. The muscles of the torso stabilize the spine and provide a solid foundation for movement in the extremities. They attach to the spine, pelvis and muscles that support the scapula. Training the muscles of the core correct postural imbalances that can lead to injuries.
A good way to evaluate your core strength is to lie face down with your elbows under your shoulders and forearms on the floor. Push yourself up on your forearms and toes so your body forms a straight line from your shoulders to your toes. If your back sags or your butt sticks up in the air, stop the exercise. You have developed good core strength when you can hold your body in a straight line for at least 30 seconds.
Whether or not you can do this exercise for 30, 45 or 60 seconds or more, there are many simple exercises to strengthen your abdominals, back and the muscles in between. Keep in mind, speed is not a factor in these exercises. Controlled movement and good form are most important to prevent new or recurring injuries.
Stability Ball Crunches: Sitting on a stability ball, roll down until the ball is at the center of your back. Hold your hands loosely behind your neck (no straining), keep your thighs parallel with the floor (no sagging) and feet about hip distance apart. Inhale, tighten your abdominals and roll up, holding the contraction while you exhale, then return to the starting position. Beginners, do up to three sets of eight repetitions, remembering that you must be able to roll out of bed tomorrow!
Sitting on a stability ball, roll down until the ball is at the center of your back. Hold your hands loosely behind your neck (no straining), keep your thighs parallel with the floor (no sagging) and feet a littler wider than hip distance apart. Inhale, tighten your abdominals and lift one shoulder toward the opposite knee. Hold the contraction while you exhale, then return to the starting position. Beginners, do up to three sets of eight repetitions on each side.
Supermans (no ball required): Lie face down on the floor with arms extended over your head and palms down. Simultaneously lift your right arm and left leg, hold for a count of three, and return to starting position. Simultaneously lift your left arm and right leg, hold for a count of three, and return to starting position. Beginners, repeat for a total of 10 repetitions.
There are many exercises and variations, but a consistent regimen of abdominal and back exercises will go a long way in keeping you strong to the core.
Links to Core Training.
cnn.com, (with links to the Mayo Clinic)
spine-health.com (plus sidebar of related information)
exercise.about.com
References:1. Owen, B.D. Preventing Injuries using an ergonomic approach. AORN Journal 2000; 72(6): 1031-1036.
2. Quinn, Elizabeth. Core Stability Training. May 2002. Available at http://www.sportsmedicine.about.com/cs/conditioning/a/aa052002a.htm
Michelle Gardner is a personal trainer and freelance writer living in Southern California. She can be reached at
Mrswtgirl@yahoo.com.