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June 2015 E-Newsletter

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Greetings from Bethany Physical Therapy!

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Ladies: You -- yes, YOU! -- can get your body back after a baby!

In this edition of our monthly newsletter, we’re sharing exercises, tips, techniques, and inspiration for GETTING YOUR CORE BACK. These tips and exercises are great not only for new and soon-to-be mothers, but also anyone and everyone looking to lay a great foundation of core strength and health.

Our director, Jessica, had her second child just over 8 months ago, trained, and recently placed in the Hippie Chick Half Marathon. She is not an exception. YOU can get your core / pre-baby body back too!

Try doing a few sets of each of these exercises every other day, which over time will add more stability and strength to your inner core, as well as naturally and healthily draw your tummy in. As always, listen to your body and reach out to us before doing anything you're uncomfortable with.

Here’s to your health!
-- Your family at Therapeutic Associates Bethany Physical Therapy

 

 

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What Muscles Make Up Your Inner Core, and Why Do They Matter?

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To really strengthen your core properly, it is incredibly helpful to understand what muscles it consists of. Most know of the muscle that makes up the coveted “six-pack,” and many know of the obliques, but…what else is there?

 

 

Think of your INNER CORE as a pop can, and all of these muscles work together to give your trunk stability during movements of the head, arms and legs.

 

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Four Easy Tips to Get Your Core Back After Baby

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Want to know the easiest, simplest steps to Get Your Core Back after a baby?

 

One of the very best ways to lose extra baby fat is to start a very consistent walking program! When cleared for activity, add small additional doses each week. It is not unrealistic for you to be doing mild walking 2 weeks after delivery, difficult walking, hill hiking, and distance walks 5 months after, and even running/winning races at 8 months!

 

 

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The Secret, Crazy Simple Exercise for a Stronger Core and Flatter Tummy

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As we’ve been discussing this week, your inner core is incredibly important for stability, and your transverse abdominis is the muscle layer that forms the sides and front of the metaphorical “pop can” of your inner core.  The transverse is often called the “corset muscle” because it is the only abdominal muscle that can truly and naturally pull in an otherwise protruding belly. Not even your rectus abdominis (your 6-pack muscles) can do this! This muscle is also useful in the birthing process, and it is essential to strengthen it for literally ANYONE wanting a truly healthy and stable core.

 

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How to Avoid Incontinence, Hernias & More: A Simple Pelvic Floor Exercise

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Whether you know it or not, you have a pelvic floor. These are supportive muscles at the base of your pelvis that help with bowel and bladder function, and support of your other organs in the area (like your reproductive organs).

 

 

The pelvic floor is incredibly important to your core. Recently we’ve been discussing other elements of your inner core, such as your transverse abdominis and diaphragm. When these muscles and others nearby are activated, the pressure in your abdominal cavity can get as high as 1,500 pounds per square inch, greater than 100 times the normal pressure when at rest. If that pressure gets too high – and especially if you lack a strong pelvic floor – it can force part of your intestines or bladder to painfully rupture through into places they’re not supposed to be going, which we call a hernia. A weak pelvic floor can play a part in incontinence as well, and some other not-so-great conditions.

 

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Take Your Core Up a Notch - Transverse Abdominis Exercise

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We recently shared a great, simple exercise for and basic information about the transverse abdominis, which is the inner core muscle that makes up the sides and front of your trunk. In this article we are going to teach you a more advanced exercise for this same muscle. Strengthening the transverse can help with nearly any other exercise that you can imagine, as it is perhaps the most foundational muscle of the inner core.

 

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