exercises for core muscles

For those of us living in Maine, summer gets us out using our bodies much more than we are used to. Often the result is an aching body. Here are a few thoughts of how you can prevent that and how we can help.

What type of weekend warrior are you?

Projects:

Finally it is time to get those projects done. If it is painting the house, fixing the deck, building a stonewall and annual jobs like putting in the garden and bringing firewood in, all those activities are hard on the body. Just climbing the ladder and painting a few hours will have you balancing on a small rung, working your stabilizing muscles in feet, calf and hips, like they haven’t done in a long time. Of course you will bend your body sideways, reaching for the farthest corner, shifting your weight dangerously away from midline. Working overhead, your neck and shoulders are working overtime at odd angles. Are you in pain? Don’t ignore it; you need to get back into balance.

Work:

Your day job might be doing those projects for others. Doing landscaping, construction work or fishing, while you are used to the heavy physical work, it takes its toll. Especially if you are counting on your body to perform day in and day out, you DO need to take care of it. I bet you take care of your truck! Do you have recovery time built into your week? Self care? It’s time to do the “regular oil change” for your self.

digging the holes and backfilling already

hard working guys

Fun:

But we are not all about work- we want to take advantage of what Maine has to offer. May be visitors are our excuse to get out. Whatever the means – let’s play! Paddle boarding, kayaking, biking, golfing, hiking, sailing and more. Here again, unless you go to the gym regularly, your body is not used to the specific muscular engagement needed for all this fun, especially when we spend too many hours sitting bend over a computer.

Let’s just look at the newly popular activity of paddle boarding. Standing on the board requires balance. A solid, strong stance will ground you to the board, while all your stabilizing leg and hip muscles are in constant motion keeping you upright and on the board. Add the forward movement that you would like to achieve; it is coming from a strong core, engaging the transverse and oblique abdominal muscles, saving your back and shoulders.

What is needed?

If it is projects, work or fun, your body will do best with a strong core muscle engagement. And if you are not used to it, you will be sore afterwards. To prevent any injuries, build your body up with core strength exercises and regular stretching. It is crucial that you have proper body alignment doing this; otherwise you are doing more damage than good. If you need a recommendation for a personal trainer, give us a call; we know a few good ones.

Receiving massage before and after will prepare muscles, increase endurance and reduce recovery time from soreness; especially if your work is physically demanding. You know your truck is not passing inspection if the frame is starting to rust, right?

Video tips to strengthen your core:

Here are a few visuals to get you started.

Our “getting ready for your spring project” video has a few tips for you:

http://themainebeehive.com/massage-rockport-maine-phenomenal-touch/videos-beehive-tv/

We found some great videos to strengthen your core for the paddle board- but they are just as helpful for your core in general.

Paddle core Part 1

https://www.youtube.com/watch?v=D6MoifMCkdA

Paddle core Part 2

https://www.youtube.com/watch?v=Ae0LroMBJvU#t=269

Paddle fitness class

https://www.youtube.com/watch?v=AQUouckCX_8

A chance to win $1000

Did you know you can book massages with us through the free app mindbody connect? Mindbody just let us know that you can win up to $1000 worth of services (like massages with us). Follow this link:

https://software.mindbodyonline.com/connect_may_sweepstakes

Enjoy the summer and stay healthy and mobile

Antje and Deborah

The Maine Beehive

Community for the Healing, Movement and Visual Arts

Hip stabilization demo

Are you ready for summer? Massage can help