The topic of back health is moving centrally into our awareness with the action day on 15 March. The action day serves the active prevention of back problems.
As a mother of two small children, trainer and family companion of the Society for Birth Preparation, I know about the importance of a stable body centre.
But I also know the opposites: everyday stress, lack of time and above all sitting too much – especially in times of home office.
I am particularly interested in emphasising the connections between the pelvic floor, abdominal and back muscles.
The pelvic floor, abdominal and back muscles work very closely together. Without the others, none of them can function well. The abdominal cavity is enclosed like a house by different muscles: The diaphragm forms the roof, the sides and front wall are the abdominal muscles, the back wall is the lumbar-intestinal muscles, and the bottom is the pelvic floor muscles. The cooperation of these muscles is crucial for pelvic floor strength and for the well-being of our backs.
The abdominal and back muscles are opposites in most trunk movements. They work together in close interaction. The posture of the torso is a state of equilibrium between gravity, abdominal muscles and back extensors.
If the abdominal muscles are in good tension and flexible, they support the exhalation and influence the spinal position and with it, the posture of the body.
However, our lifestyle increasingly lacks activity and movement: We lie on the sofa. We sit too long and slouch at our desks. We stand too much. All this causes the straight abdominal muscles to shorten. This in turn causes us to become more and more slouched and thus our strength decreases. A vicious circle!
We also need a strong pelvic floor to stretch our back muscles. If this happens too seldom, the lower back becomes tense and there is a lack of blood circulation. This also applies to the rest of th
We should integrate more movement and sport into our everyday lives again. Every activity counts!
- Leave the car at home and go for a walk.
- Take a walk in the forest. Climb the stairs instead of taking the lift.
- And above all, regularly interrupt sitting activities with small wellness sessions such as circling the shoulders.
Use the Dynair Ballkissen from TOGU for a short break at work.
- Place the Dynair Ballkissen in front of you on the floor and step onto it barefoot.
- Keep your balance and close your eyes.
- Continue breathing calmly.
- Repeat this exercise four times in between.
With my training concept MAMAMFREUDE FITNESS and the offer in my midwife practice MAMAFREUDE it is especially important to me to show more joy in movement again. No inflexible and boring exercises.
Sport should be fun!
In my new book ” MAMA FITNESS – Freude an Bewegung für dich und dein Kind” (MAMA FITNESS – the joy of movement for you and your child), I present simple exercises from my training concept that are suitable for everyday use. My book is completely tailored to the requirements of women after childbirth and postnatal regression. The book will be published by Meyer&Meyer in May 2021 and is available in bookshops and online (ISBN: 3840377536).
I have developed exercises and small workouts with and without equipment. For my exercises with equipment, I use only TOGU products out of conviction.
Especially the Redondo Ball is perfect for active everyday life and lifestyle. The Jacaranda Ball and the Brasil additionally strengthen the deep muscles and are optimal for all those who value an intensive workout.
An effective exercise for a stable centre with the Redondo Ball is the “Buddha Press”.
- Stand more than hip-width apart. The tops of your feet face outwards and your knees are slightly bent.
- Gently tilt your pelvis forward for stability.
- Your back is straight and your shoulders are relaxed.
- Hold the Redondo ball between your hands and bend your arms.
- Position your arms at chest level. Exhale through the mouth, squeeze the Redondo Ball firmly.
- Activate your pelvic floor and hold the position.
- Inhale through the nose, release the pressure from the Redondo Ball and relax your pelvic floor.
- Exhale – squeeze the Redondo Ball tightly.
- Inhale – release
- Repeat the exercise eight times and then relax.
This exercise is an example of how I would like to show in my book “MAMA-FITNESS” how we can train strength, endurance, coordination, body awareness and balance in everyday life with little effort. These elements are important for a good body feeling and especially for a healthy back.
The topic of back health should therefore not only be present for us on 15 March. We can make a lot of positive changes through an active lifestyle and do something good for our backs in the long term.
Canan from MAMAFREUDE FITNESS