VHM-2014-2015-lores - page 12

10
Vail Health
2
O
14
WELLNESS
I
f you made it
out of your 20s
without any knee
problems (or even if
you didn’t), it may be
time to start thinking
about your back.
The core strength
you had leftover
from your college
days is likely fading.
By keeping yourself
strong through your
midsection, you’ll
also decrease your
chances of hurting
your lower back.
WHAT TO DO
For a V sit with legs
lifted, sit on the
ground with your feet
elevated, keeping
your spine straight
and hold the position
for 10-15 seconds.
For a flat plank, prop
up on your elbows
and toes with your
back straight. For
a side plank, prop
up on one elbow
and the side of one
foot, keeping your
body in a straight
line. For increased
difficulty, add a
leg lift or unstable
surface such a ball.
For bridge, lie on
your back, digging
your heels into the
ground. Lift your hips
until your body is in
a straight line. For
increased difficulty,
only use one leg
and rotate legs.
30s
PICTURED: ERIC DYBA, CURRENT HOWARD HEAD PATIENT
PLANK WITH
ALTERNATING LEG LIFT
PLANK
V SIT ON GROUND
BRIDGE
PLANK ON A BALL
SINGLE LEG BRIDGE
PLANK ON A BALL
WITH SINGLE LEG LIFT
SIDE PLANK
WITH LEG LIFT
SIDE PLANK
V SIT WITH
LEGS LIFTED
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