The core is the area between your chest and your knees. Every
time you reach for a patient, you're in a compromised position if you
don't have the abdominal strength to support your lumbar and tho-
racic areas. If you're a surgeon doing microscopic surgeries for
hours at a time, you have to have a strong core to avoid endless
aches and pains. Walking 4 miles a day and doing the elliptical at the
gym are great for your circulatory system, but they don't stabilize
your core. Here are 4 essential core-strengthening exercises for
healthcare professionals.
• Squat. This is the most important, and it's simple. Sit in a chair and
then stand up. Repeat. Make sure to tuck your feet underneath you,
lead with your chest and stand straight up. Your weight should be on
your heels. You'll feel it in your thighs, but keep doing it until you feel
it in your glutes, too. That's how you know you've done enough.
• Plank. This is the push-up position, but on your forearms, instead
of your palms. Hold your body as straight as you can. One minute or
more is a good goal, but you may have to begin with 30 seconds.
• Lateral balance. On your hands and knees, raise your right arm in
front of you and left leg behind you. They should be parallel to the
ground and at the same height. Hold for 10 seconds, then alternate —
left arm in front of you and right leg behind you.
• Rowing. You need a machine for this one. When you row, be sure to
use your back muscles to pull your shoulders back, not just your
elbows.
No time for sidelines
But what if you don't have time for exercise? I saw a sign in a den-
tist's office when I was very young. It said, "Only brush the teeth you
want to keep." The same goes for exercise. Do you have time for an
injury? A bad back takes more time and is much more inconvenient
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