Improving Motor Control To Treat Low Back Pain
How well does your brain communicate with your body? Motor control is defined as the process by which humans and animals use their brain/cognition to activate and coordinate the muscles and limbs involved in the performance of a motor skill. This skill is often lost due to the sedentary nature of our lifestyle. Test your motor control with these two easy exercises.
1. Glute Squeeze and Release
To perform: Can be performed standing, sitting, or laying down.
Squeeze glute (butt muscles) as hard as you can
Slowly remove tension from right cheek
Slowly remove tension from left cheek
Slowly contract right cheek
Slowly contract left cheek
Slowly release both at the same time
Continue routine for one minute
How good is your control? Is it a smooth release from contraction? Jerky? Can you release one side while maintaining contraction in other? To many people (especially those who sit long hours) this exercises can be much more difficult than it appears.
2. Toe Control
To perform: On back with foot in the air
Extend your big toe while keep other toes in place.
Flex big toe while keeping other toes in place.
Splay toes apart.
Repeat sequence for one minute each side.
Proper motor control is vital to preventing injury as it ensures the correct timing of muscle contractions. Any deficiencies should be corrected through practice and repetition.
WE HELP ADULTS 40+ BUILD THE STRENGTH AND CONFIDENCE TO PUT AN END TO PAIN SO THEY CAN CONTINUE TO WHAT THEY LOVE - WITHOUT THE USE OF PAIN PILLS, INJECTIONS OR SURGERY.