 Dr. Vera and Kevins
Stevens |
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TIPS ON STANDING WAIST
EXERCISE:
a. Time - 5
minutes
b. Muscular Strengthening Versus Rhythmic
Movement: Exercise for the waist generally involve
working the abdominal (rectus abdominis, external oblique, internal
oblique and transverse abdominis muscles. Standing waist
exercises that involve lateral bending or trunk rotation (twisting)
are not the best exercises for these muscles as isolation, and
resistance are difficult in this position. Abdominal curls
with a twist (opposite elbow towards knees) are more effective for
working the external oblique. However, if standing waist
exercises are performed, work should be done at a moderate speed
with an effort made to create resistance for the working
muscles.
c. Body alignment: In order to
protect the back from possible injury, care should be taken to
correctly align the body as described. Head should be in
midline position with shoulders square. When working to side,
shoulder should drop directly to side, not to front or back, as this
can cause unnecessary strain on the lower
back.
d. Twisting: If twisting the upper
torso, knees, should be slightly bent and be aligned over the feet,
not rolled in. Weight should be over the balls of the
feet. Twisting-exercises should be performed smoothly, not
forcefully.
REMEMBER to always
stretch 3-5 minutes before performing any
exercises.
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