Core training has become the new “buzz” word over the last few years as more and more people have begun to realize its role in posture, spinal health, performance and overall aesthetics. What is less commonly known is that the core is anatomically defined as the region between the shoulders and knees, not simply the midsection. Most people view the core as simply being their abdominal muscles and, as such, miss out on a tremendous amount of value that other functional movements provide.

When I refer to the core I allude to the inner and outer units of our body. The inner unit consists of smaller, more static stabilizing muscles such as the transverse abdominis, multifidus, and the pelvic floor and diaphragmatic musculature. The outer unit is comprised of larger phasic (or dynamic) muscles that generate movement such as the gluteals, latissimus dorsi, erector spinae group, biceps femoris, and peroneals. Aside from generating movement, these muscles work synergistically to provide much needed pelvic stability during motions such as walking, running, and so forth. Because all functional movements such as lunges, squats, step-ups, most stability ball movements, and many others revolve around the pelvis, they will offer tremendous core training effects when done with proper technique. The following are 5 tips you can use to train the inner and outer units of your core with maximal efficiency.

TIP #1 – Brace your abdominals

This is the first thing you should be aware of during any and every movement that you will ever perform. Abdominal bracing consists of three parts. First, draw in your belly button as if you were to put on a tight pair of pants. This will activate your transverse abdominis, the body’s waist belt muscle. Second, raise your pelvic floor by performing a kegel (contracting the pelvic floor muscles up as if you holding in a full bladder). This helps to increase intra-abdominal pressure which will aid in spinal stabilization. Third, lightly create tension in your abdominal muscles as if you were about to get punched in the stomach. This activates the internal and external oblique muscles. By performing all three of these actions you will ensure that your spine is well protected through all movements. Abdominal bracing should be initiated before and maintained through each and every exercise. With repetition, these muscles will remember their roles and tend to maintain a tighter constricted waistline, even without you being aware.

Exercise: Belly tucks

Lie face down on the floor with your forehead rested on the back of your hands. Inhale, pushing your belly button into the floor (“ballooning” your abdomen). Hold for 3 seconds. Exhale, drawing your belly button towards the ceiling (as if being pulled by a string), raise pelvic floor, and tighten your abdominal muscles. Hold for 3 seconds. Repeat 10 times.

TIP #2 – Maintain a neutral spine

A neutral spine is attained when your spine is kept in its natural alignment. This is best achieved by ensuring that your back is flat (with slight lumbar lordosis) during all movements, especially lifting. This, in conjunction with abdominal bracing, is essential to better support the spine during all movements. Let us take the example of picking up a heavier box from the floor. The last thing you want to do in the situation is reach down without bending knees and picking up the box…this is a sure way to throw your back out. What is instructed to do in such a case would be to squat down keeping your torso tall (ie. neutral spine), with your abdominals braced, and lift through your legs as opposed to extending up through your torso. If these lifting mechanics are not met, you place you spine at a greater risk of disc herniation, especially if the load is heavier.

Exercise: Cat/Camel motions

In a four point stance (hands and knees) take your spine through a series of cat and camel stretches. Meaning that you round out the back like a camel and then arch it out like a cat. Repeat 6 times. Once you have completed the 6 repetitions simply allow your back (spine) to relax. Wherever it feels most relaxed is your neutral spine!

TIP #3 – Incorporate unilateral lifting

Unilateral refers to the concept of carrying (or pushing) a load on only side of the body. For instance, walking to work holding your brief case in one hand. By doing so, the body automatically activates its contralateral (opposite) side to stabilize the torso and maintain good posture. Studies have shown that this type of lifting stimulates much greater core muscle activation compared to bilateral lifting (equal load on both sides).

Exercise: Unilateral Lunge Walks

Perform your lunge walks while holding a weight, equivalent to 10% of your body weight, in one hand. Perform 10 reps with the weight in one hand, and then switch. The key is to focus on keeping your torso upright and minimizing and lateral swaying.

TIP # 4 – Use a Stability Ball

Incorporating a stability ball into your workouts will make such a difference in your core strength and spinal health. Working on the stability ball offers several benefits such as increased balance, range of motion, co-ordination, and muscle activation. Simply by sitting on the ball, your core muscles fire to a much greater degree in order to stabilize your body. Any unstable surface for that matter will foster much greater core muscle activation as your body is constantly readjusting itself to maintain proper posture. This type of body awareness is known as proprioception, and is immensely beneficial for athletes of all endeavors, and even for people who want more balance while standing in the subway. Incorporate the aforementioned unilateral lifting and you get twice the benefit! Exercise:

Exercise: Stability Ball 1-Arm DB Chest Press

Position your body on the ball so that only the shoulders, neck and head are resting on it. With the feet shoulder width apart raise your hips so that your body is in one straight line (essentially forming a bench within your body). Squeeze your buttocks together as if holding a $1,000 bill between them. Next, with a DB in one arm, push it up and towards your body’s midline as if creating an arc like motion. Repeat 12 times and then switch arms. Ensure to keep your body and then ball as still as possible. Notice the muscle activation in the posterior side of the body especially in the glutes and lower back!

TIP #5 – Incorporate multi-planar movements

Our bodies rarely operate in one single plane (ie. front to back, side to side). Often, our movements require us to move through several different planes such as when walking and looking back over your shoulder. It is important to remember that all movement stems from the core, especially rotation based movements. As such, it is important to strengthen those core muscles accordingly to ensure movement efficiency and injury prevention. Did you know that 80% of our core musculature inserts on a diagonal. This means that our bodies are anatomically constructed for such multi-planar movements involving diagonal and rotational movements. Examples are throwing, kicking, and swinging a tennis racquet or golf club. I’ve seen clients improve their golf drive by 30 yards by simply incorporating these multi-planar movements into their routines.

Exercise: Cable chop (from knees)

Position yourself in the middle of the cable crossover machine. Face your body at a right angle from the cables. Starting from your knees, keeping your body upright and strong, reach over and across your body grabbing the handle (with both hands) on the highest setting. Keeping both arms straight “chop” the cable across your body from above your starting shoulder to the opposite hip. Return slowly and repeat 8 times on each side. Be sure to drive the movement from your obliques and not your arms.

By incorporating these 5 core essentials, you can look forward to having firmer, stronger and more performant core muscles. Not only that but you will also be more efficient and stable in all your movements. And, if you participate in regular sporting activities you will have an added edge over your untrained counterparts.

Written by Yuri Elkaim, BPHE, CK. Do not reprint without permission. Copyright 2006 © Total Wellness Consulting.

None of us likes to be bitten by mosquitoes and sometimes it is easy to forget that our pets suffer from mosquito bites too.

Mosquitoes feed on blood, and they will take it where they can find it. Only the female bites, the males feed on plant nectar. While the female may have preferred hosts, she must have protein from blood to produce eggs. And, one blood meal is often not enough to produce a clutch of eggs. Often the female will feed, rest to digest the meal and feed again up to three times before she can get enough protein to produce her eggs.

So, each time your pet is outside in mosquito territory, it is a sitting target for a hungry female mosquito that is eager to reproduce.

Many species of mosquitoes will choose birds over humans or pets, but they have even been known to feed on frogs and other reptiles, if that is what they can find for a blood meal.

Most responsible pet owners know of the hazards from mosquito bites associated with heartworm disease in cats and dogs. Mosquitoes carry parasite larvae, which they transmit to your pet once they bite. The parasite larvae then migrate to the heart and major circulatory organs in your pet, where it develops into an adult worm that can reach ten inches in length.

The problem with heartworms is that they can take many years to develop into an adult that can cause symptoms in your cat or dog. Dogs are usually more at risk than cats, simply because they are usually outdoors more often. By the time the symptoms develop, treatment is long and difficult. Sometimes the pet owner is unaware of the problem until the animal simply dies during exertion, a tragic ending that is very preventable.

Protection against heartworms is as easy as a trip to your veterinarian. Many effective medicines, which are given orally, can prevent development of the larvae, if an infected mosquito bites your pet. The biggest failure of these medicines is pet owner default. They must be administered faithfully once per month with no lapse in treatment. And, just because it seems like mosquito season is at bay, dont lapse and forget to give your pet its dose. Many mosquitoes over-winter in protected places and they arouse ready to bite long before you might expect them.

Luckily, it is now possible to get a shot for your pet that will afford protection against heartworms for up to six months. Even diligent and caring pet owners can sometimes forget about the narrow window of opportunity for administering the oral medication. This new advancement spares you and your pet the risky aftermath of those lapses.

Now, pet owners have an even greater concern about mosquito bites to their pets. While rare, West Nile virus has been reported in both dogs and cats. There are very few reported cases of pet fatalities in dogs and cats, but the risk still exists. Instead, most of the time, the animal may test positive for the virus, without having symptoms.

If your pet has West Nile virus, it may have the following symptoms: fever, depression or lethargy, muscle weakness or spasms, impaired coordination, seizures or paralysis. If your pet has these symptoms, consult your veterinarian immediately.

Bird and horse owners should be much more concerned. West Nile virus is primarily fatal to many bird species. Crows, for example, are very susceptible to fatal cases. Sparrows, on the other hand, easily contract it, but have no symptoms. And, migratory birds like sparrows help to continue the spread of the virus because they are highly mobile.

Of those birds that are kept as pets, parrots, cockateels and parakeets are most at risk. The risk factor is lower because they are seldom outside. If your home is well sealed and has good screens, these pets should be easily protected, if kept indoors.

Horse owners are now able to protect their horses with a very effective vaccine. Horses are particularly susceptible to mosquito borne viruses, and it is difficult to keep them away from outdoor exposure, even in barns and stalls. No such vaccine exists for smaller animals.

The same thing that protects you against mosquito diseases also protect your pets. Prevention!

Keep your home and yard mosquito free by being sure that mosquitoes dont have places to breed. Avoid allowing any water to stand in containers, like buckets, birdbaths, pet bowls, gutters, storm drains, and plant saucers. Many mosquitoes need only cup of water to breed.

The FDA has traditionally advised keeping your pet indoors around dawn and dusk, because that is when many mosquito species feed. That advice is no longer enough to protect your pet. The Asian tiger mosquito is an aggressive day biter. It was imported to the United States in 1985 and is now found in 30 states. It carries both West Nile virus and heartworm parasites.

Instead, get rid of any possible breeding sites and also get a good pet insect repellant. Mosquito repellants made for humans are not to be used on pets. Never put any repellant on pets that is not DEET free. Instead get a repellant that is made for veterinary use and apply only according to directions. With your pets, you have to assume they may lick treated areas and you cant afford to take a chance that the repellant may be toxic to them.

For example, tea tree oil is a good natural mosquito repellent for humans, but it has proved fatal to some cats that have licked it off of their fur.

And, consider getting a propane powered mosquito trap to reduce mosquito populations in your yard. They are very effective, although expensive, but actually kill hundreds of mosquitoes if used according to the manufacturers directions. Over time these devices can actually decrease mosquito populations.

Mosquitoes are here to stay. Our best defense for our pets is to know how to avoid them, and how to keep our pets safe using the latest scientific advances. And, many of the things we do to protect our pets from mosquito borne diseases are good for us too.

Scottie Johnson is a life long mosquito warrior, free lance author and dog lover. For more information about having a mosquito free life, visit her site at http://www.mosquito-kill-net.com

info@www.mosquito-kill-net.com