{"id":4112,"date":"2023-05-24T20:10:26","date_gmt":"2023-05-24T13:10:26","guid":{"rendered":"https:\/\/loudhdtv.com\/strengthen-your-core-canister-with-this-exercise\/"},"modified":"2023-05-24T20:10:26","modified_gmt":"2023-05-24T13:10:26","slug":"strengthen-your-core-canister-with-this-exercise","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=4112","title":{"rendered":"Strengthen Your Core Canister With This Exercise"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">T<\/span>here\u2019s really no such thing as a cure-all in the world of wellness. But this simple daily exercise from <a href=\"https:\/\/pt-women.com\/meet-anne\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pt-women.com\/meet-anne\/\">Anne Collins Duch, DPT,<\/a> of Physical Therapy for Women in Delaware, might come pretty dang close.<\/div>\n<p>Tight hamstrings? Lower back pain? Weak pelvic floor? Just had a baby? Dr. Duch says this quick but effective move might be useful to you because it will help you connect with your \u201ccore canister,\u201d strengthen your hamstrings, and activate your inner thighs\u2014and you probably won\u2019t even break a sweat. (Plus, it actually feels really good, trust us.)<\/p>\n<p>In a recent <a href=\"https:\/\/www.instagram.com\/reel\/Cr0VHTYN_jX\/?igshid=MDJmNzVkMjY%3D\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/reel\/Cr0VHTYN_jX\/?igshid=MDJmNzVkMjY%3D\">Instagram post<\/a>, Dr. Duch wrote, &#8220;I recommended a version of this several times this week for someone with back pain, someone with &#8216;tight&#8217; hamstrings, and someone trying to re-establish a connection with their core canister after having a baby.&#8221;<\/p>\n<h2>So, uh, what\u2019s your core canister?<\/h2>\n<p>Nowadays, when fitness figures talk about the \u201ccore,\u201d they often mean your abdominals. But your core canister actually encompasses your diaphragm, abdominals, hips, back, and pelvic floor, Dr. Duch says. So many of our aches and pains in this area come from strength imbalances, leading to some muscles doing more work than others in order to compensate.<\/p>\n<p>This particular exercise is so powerful because it fires up all these muscle groups at once. \u201cWe want to make sure that all areas of that canister are being asked to help out,\u201d Dr. Duch says. \u201cIt distributes the work throughout the core canister more evenly.\u201d<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/core-canister-exercise\/\" current-title=\"This Simple Exercise Can Simultaneously Help Relieve Low Back Pain and Ease Tight Hamstrings, According to a PT\" current-image=\"GettyImages-core-canister.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2022-11-24\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/core-canister-exercise\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/core-canister-exercise\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/core-canister-exercise\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h2>Give it a shot<\/h2>\n<p>Want to give this holy grail exercise a try for yourself? Here\u2019s how to do it:<\/p>\n<ol>\n<li>Lie on your back with your feet propped up at a 90-degree angle on a couch or chair.<\/li>\n<li>Place a squishy ball or a rolled-up towel between your inner thighs, and press\u00a0your lower back to the floor.<\/li>\n<li>Inhale, flex your feet, and press your heels into the couch or chair until your butt is hovering just an inch or two off the ground while gently squeezing the ball between your legs.<\/li>\n<li>Do three to five long, steady breaths while hovering. Think about expanding your ribcage on the inhale and drawing your pelvic floor up on the exhale.<\/li>\n<li>Slowly lower your butt back to the floor and shake out your muscles.<\/li>\n<li>Repeat that three to five times.<\/li>\n<\/ol>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/reel\/Cr0VHTYN_jX\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\"><\/blockquote>\n<p>A word of warning: This can sometimes be a lot for your hamstrings. If you find that yours are cramping up when you hover, Dr. Duch suggests keeping your butt on the floor and just gently pressing your heels into the couch or chair. This will still activate and strengthen the hamstrings without leaving you limping.<\/p>\n<p>Try incorporating this circuit into your daily routine, either as a standalone exercise or as a warmup, and see how your back, hips, and hamstrings feel. It may not be a cure-all, but it could save you a pricey trip to the chiro.<\/p>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>There\u2019s really no such thing as a cure-all in the world of wellness. But this simple daily exercise from Anne Collins Duch, DPT, of Physical Therapy for Women in Delaware, might come pretty dang close. Tight hamstrings? Lower back pain? Weak pelvic floor? Just had a baby? Dr. Duch says this quick but effective move &hellip;<\/p>\n","protected":false},"author":3,"featured_media":4113,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-4112","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/4112","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4112"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/4112\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/4113"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4112"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4112"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4112"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}