by Lani Muelrath, M.A.

Recently, the following question was presented to me by a client regarding implementation of the "tuck" position outside of exercise sessions.  As a topic that has needed addressing, no time like the present.

Q.  Lani, today I'm having a soreness in my lower back that I usually don't have. I've been trying to really connect with "curling my core and keeping but" tucked during the day....not just when I exercise. I just started noticing this today....Today while doing my workout, on the curl up with hands on knees it really hurt. Any thoughts? Thanks a bunch.

My reply: If I understand you correctly, the "curling the core" is a reference to the pulling of the front of the torso in, while pressing the low and middle part of the back in the direction of the space behind you. And the tuck means the backward tilt of the pelvis that comes with a tuck of the tail.

In my practice, I teach that while these positions and exercises are important for correcting muscle imbalance, these are exercises not to be duplicated with intensity all day long. You should NOT be taking the deep tuck into all walking and standing movements. Rather, pull in the abdominal wall (as in 7 Seconds to a Flat Belly) which facilitates muscle balance through the waist, hip, and low back area, and provides a slight corrective direction to the tilt of the pelvis. It stabilizes the area and activates many of the core muscles in a functional, fluid manner. Save the deep tuck stuff for your training workouts.

Likewise, the press to flatten through the back, meant to counter an exaggerated curve in the back, should not be fought for all day long. We have a natural curve in the lumbar area of the back (see image, left) and we should not be maneuvering to get rid of it.  The natural curves in the spine are designed to effectively cushion and distribute impact as well as facilitate functional movement.  By no means should we be trying to eradicate them with excessive exercise.

Too much prolonged tuck and pressing the low back place a stress on the lumbar area and overwork the muscles at the top of the hip in back. This resulted in the soreness that you are experiencing. Some good training moves, but not meant to be sustained 24/7. Physical therapy is for building strength and countering imbalances, but not always for intense movement all day long.

I know that there are those who will disagree with me on this one, and who suggest that you should be implementing this movement intensely all day long to counter effects of gravity. I say no, because of just what happened to you.

Do the work during workouts. Combine it with strengthening the muscles through the middle and upper back, hips, abdominals, glutes and backs of the legs. Let it train you to walk erect , with stronger back muscles, stronger glutes and abs, and shoulders rolled back into open chest position. Then let the awareness of functional posture and strength of muscles gained during workouts carry you forward into beautiful movement.

You want to dance and flow through life, for heaven's sake -not be crimped and tucked!

© Lani Muelrath, M.A. 2010 All Rights Reserved

 

Targeted body shapers...under 5 minutes

 

March 11, 2010

Vol. 3, Issue 2

 

 

FitQuickies^(TM)
Targeted Body Shapers
in minutes

 

 

 

Lani Muelrath, M.A., specializes in helping women succeed in their w*eight and body shaping dreams by transforming their relationship with their body, eating, and exercise. Rewriting behaviors and patterns into those that are consistent with the fitness, health, mental outlook and positive energy we desire is her forte!

With over 30 years of experience as a teacher, coach, and trainer, Lani is a Guest Lecturer in Kinesiology at San Francisco State University, and is recipient of the Golden Apple Award for Excellence in Instruction. She created and starred in her own CBS TV show, and is the Healthy Living Examiner at examiner. com.She is also the Fitness Expert at the McDougall Health and Medical Center.

 

If you want to move forward your  fitness - and life - Lani's compassionate and knowledgeable approach and tools for mastery make it possible.

Lani overcame her own lifetime struggle with w*eight over 10 years ago when she lost 50 lbs, which she has maintained easily with the tools that she now teaches in her signature program, Woman's Fitness BluePrint: An Action Plan for Success.