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Posts Tagged ‘CoreStretch’

10 Minute Back Pain Relief: CoreStretch

10 Minutes of Stretching a Day Can Take Back Pain Away!

3 easy stretches that cover the stretch the entire interconnective chain of the core, including the; Lower Back, Hamstrings, Hips, Glutes, IT Bands, and Lateral Arm Muscles.

For best results, be sure that your arms are fully extended (not bent at the elbow) and your back is straight (not curved). Correct posture will maximize your back elongation and stretch.  If the stretch on your shoulder is too intense, lower the position of the handle by one notch.

LOWER BACK and HAMSTRING STRETCHES

 

 

 

 

 

 

 

 

HIPS (Piriformis), UPPER GLUTE and IT BAND (Illiotibial)

 

Advanced Lateral arm stretches

 

 

 

 

 

 

 

 

 

 

 

ADVANCED LATERAL

Golfers Increase Flexibility with CoreStretch

The term athlete has never more aptly applied to golfers than it does today. While strength continues to remain an important part of the game, power gained through flexibility and balance are now what put a great golf game within reach for many.

So what’s the key to achieving the level of flexibility and balance that will transform your game?

Core muscle group flexibility. Think about it. Your swing revolves around your navel, the area supported by the core muscles. Not just your abs but the entire core – your obliques, glutes, piriformis, hip flexors, and hamstrings. Your ability to get the most out of this major muscle group could mean a 20 yard or more difference in your drive.

Fitness expert and author Kelly Blackburn explains, “In your golf swing your hips and glutes provide a solid foundation for balance as well as supplying the mechanism for acceleration. A flexible core allows you to fully extend your swing and maximize power at impact as you rotate through into the finish position.” She suggests a simple flexibility test.

“Take a 5 iron and move into your backswing position. At the top of your backswing your left arm (assuming you’re right handed) should be completely straight and the club should be directly parallel across your shoulders. If it’s not you’re not alone but you are definitely losing power due to a lack of flexibility.”

But flexibility exercises that are not specific to the golf swing and its physical requirements, while helpful, will not provide the flexibility and balance that will deliver the power that golfers are looking for.

One device making a big impact with both professional and amateur players is the CoreStretch. Previously available only to physical therapists and athletic trainers, the CoreStretch has recently become available to all golfers. Unlike conventional stretching methods that force the back to curve, the unique design of the CoreStretch elongates the back enabling a deeper more effective stretch of the muscles, tendons, and ligaments surrounding the core. The CoreStretch works on a three-plane swivel for up-and-down, side-to-side and twisting motion provides optimal stretching for three levels of fitness for the lower back, obliques, hip flexors, piriformis, glutes and hamstrings – enabling users to fit their individual needs.

Weighing about a pound, the CoreStretch is light-weight and collapsible, so it can conveniently be taken to the office, business travel or even kept in your golf bag so that it can be used daily, even several times a day in seated, standing or floor positions. The unique design of the CoreStretch ensures proper techniques so that users can achieve an effective, dynamic stretch that without the risk of injury.

Blackburn has begun recommending the CoreStretch to her clients, both professional and amateur as well as adding it to her Golf Fitness product line. “While there are other methods of stretching the core muscles, none provide both the position stability and portability of the CoreStretch. It’s become so popular that I’ve created an entire mulit-level game-enhancement program around the CoreStretch.”

For more information on building flexibility or the CoreStretch visit Medi-Dyne.com.  Also for Golfers: Tuli’s

Back Pain Relief: Part 2

Back Pain Relief: Part 2 – Solutions

Preventing Pain Before It Begins
Since pain occurs after the imbalances arrive, not before, relying on pain as the only indicator that your interconnective chain may be imbalanced or overstressed could lead you to a life of back problems. While statistically it is likely that you will suffer from back pain at some point in your life, taking preventative measures may help reduce the severity of the strain and positively impact recovery time.

Keeping your posterior chain (calves, glutes, hamstrings and lower back) strong and flexible is one of the best things you can do to prevent back pain. Exercises that increase balance, flexibility and strength can decrease your risk of injuring your back, falling, or breaking bones. (5)

 

Long-Term Back Pain Relief
Any sufferer of back pain will tell you that their immediate objective is to reduce pain and restore mobility. While the natural tendency may be to rest, exercise may be the most effective way to speed recovery from low back pain. A Finnish study found that persons who continued their activities without bed rest following the onset of low back pain  appeared to have better back flexibility than those who rested in bed for a week. (6)

Exercise, including stretching and strengthening of the muscles along the posterior chain (calves, glutes, hamstrings and lower back) has been shown to benefit many lower back pain sufferers by restoring muscle balance, strength and flexibility. 5, 7

  • Strengthen your core: Not surprisingly, a person in good physical condition will generally reduce their risk of back injuries while the risk for those with weak core fitness is nearly doubled. Your core is made up of much more than your abs. So be sure to focus on the bigger picture. True core exercises work both your posterior chain and anterior chain (abdominal muscles) to increase your strength and flexibility.
  • Increase flexibility: By stretching the muscles in the posterior chain and anterior chain, you can maximize your flexibility and drastically reduce your risk of muscle imbalance injury. Key muscles to target include the gluteus maximus, piriformis, the iliotibial (IT band) and hamstrings. Tight hamstrings can cause the hips and pelvis to rotate back flattening the lower back and causing back problems.
  • Work on coordination and balance: Just walking regularly for exercise can help you maintain your coordination and balance. Performing balance exercises can also help to keep you steady on your feet and reduce the risk of micro injuries.
  • Check the foundation: Your feet are designed to protect you against the shock your body feels when you take a step. Every time the heel of your foot hits the ground, a shock wave travels up through your body, all the way to your head. A healthy body will absorb this shock. But if your feet are not in their correct functioning position, more of this shock is allowed to move through the body to weaken other joints including the hips and spine. So be sure that your feet are healthy, that your arches are properly supported and your shoes are providing maximum shock absorption.

A Medically Proven Solution
Originally developed for use by physical therapists, the CoreStretch was developed to provide the deepest, most effective way to stretch your posterior chain and restore muscle
flexibility and interaction, thereby, increasing range of motion, reducing pain, preventing further injury, and speeding up recovery. In fact, studies have shown the CoreStretch to be an effective way to stretch the hamstrings and contribute to posterior chain flexibility.

Unlike conventional stretching methods that force the back to curve, the unique design of the CoreStretch decompresses the back, enabling a deeper, more effective stretch of the posterior muscle chain supporting your back, spine, and legs.

The CoreStretch provides a stretch that both allows the tissues to relax and elongate developing the major muscle groups that make up the core. That’s why in therapeutic environments the CoreStretch is used to treat back, shoulder and hip pain, piriformis, fibromyalgia ,sciatica, arthritis and osteoporosis.

Most people find that just a few minutes of stretching every day with the CoreStretch reduces the pain associated with RMIs and improves quality of lifeis a light-weight and  portable stretching device that takes the guesswork out of stretching your back muscles and relieves the pain associated with RMIs

Comprehensive
The CoreStretch provides the same instant decompression and relief you get with inversion tables by creating a natural, safe traction that you can control but goes beyond the immediate relief to become part of a more comprehensive program that delivers long-term repair. The three-plane swivel enables up-and-down, side-to-side, and twisting motions for the entire posterior chain — back, hips, hamstrings, shoulders and glutes. And with three levels of fitness and 10 sizing options, the CoreStretch provides the optimal stretching tool which can easily and effectively be used in seated, standing or floor positions.

Portable
Light-weight and collapsible, the CoreStretch can conveniently be taken to the office or job site to be used daily, even several times a day as a fast an effective way to break the repetition and combat RMIs.

For causes of back pain read Back Pain Relief: Part 1 – Causes

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