3 easy exercises for stability

Strength, stamina, stretching, stability. The 4S of exercise.
All are very important but stability is often ignored. Here are 3 easy exercises that each one of us must practice to train the muscles to stabilise our spine. These are also popularly called as core exercises. But much more than a flat stomach, they help with posture and protect tendons, joints and ligaments from getting injured.

1. Plank - on elbows and toes, lift the whole body up and hold where it hurts the most. It’s ok if the body vibrates but don’t compromise by throwing hips up or pushing chest down.
You can also do it on palms and toes. And the easier version involves supporting the front of the thighs. So squeeze your gluts, push your quads towards ceiling and hams towards the toes. Breathe normally and hold till 10 counts.

2. Back raises - Lie on your stomach and place your feet against the wall. Keep your arms by the side or behind your head. Now lift your chest and head up without losing contact of feet on the wall. The easier version is to support chest with a pillow.
Squeeze your hips, lengthen your spine, don’t round your shoulders. Hold till 10 counts and ensure that you are not compromising on form.

3. Come up on all fours and now lift right arm and left leg up. Hold it steady without leaning sideways or forward. Hold for 10 counts and repeat on the other side.
For an easier version, lie down flat on your stomach and follow the same instructions.

Exercise effectiveness is about creating newer and stronger neurological pathways, it’s about sharpening kinaesthetic or bodily intelligence and not just about losing weight.

Exercise series with Trupti Pingale and Vivek Parlekar from my team.

#exercise #stability