Build Your Core

Nurses are always on their feet. Always. Then when you actually sit down to chart you are slouched over a computer. You boost up a patient in a rush and the bed is too low. You decide that this patient suddenly became a 1 person assist after being a 2 max. Our brains get fuzzy and funny after a long day.

The truth is we need to build our core.  It helps with great body mechanics and keeping our bodies happy for our long work days.

I asked Ray Tuttle, a NASM certified personal trainer to fill me in on his recommendations on core-strengthening exercises. The following 5 simple exercises are easy, short and sweet ways to build your core for a stronger work day (R. Tuttle, personal communication, August 5, 2013):

Back Extension

First, lay on your stomach with your hands behind your head. Exhale as you lift your torso up and hold for 3-5 seconds. Inhale as you lower back down, and rest 2-3 seconds. Repeat 10-15 reps per set. Remember to keep your neck in a neutral position, and do not pull your head back as you do this exercise.

Bridge

Lay on your back with your hands and palms down and knees bent. Exhale as you lift your pelvis up while squeezing your glutes and abs, and hold for 3-5 seconds. Inhale as you lower back down, and rest 2 to 3 seconds. Repeat 10 to 15 reps per set.  Remember not to squeeze your hamstrings.

Band Row

Stand in a plank position with knees slightly bent.  Keep your feet parallel to each other while gripping the band straight out in front of you. Exhale as you slowly pull back, counting to 4 until your elbows are at 90 degrees. Hold for 1 second.  Then, inhale as you slowly go back to the starting position, counting to 4. Do 10-15 reps per set. Remember to keep your body straight and head in a neutral position.

Horizontal Wood Chops

Stand with your knees slightly bent, while your feet are parallel to each other gripping the band off to one side with straight arms. Meanwhile, tighten your abs. Exhale as you twist your body to the other side counting to 4. Pull with your arm opposite the band keeping your arms straight. You can pivot on the ball of the foot closest to the starting side. Hold for 1 second. Inhale as you return to the starting position counting to 4, pivoting back on the same foot. Do 10-12 reps per side and then switch sides. Remember to keep your head in a neutral position.  Your head can follow the movement of your hands.

Crunch

Lay on your back, knees bent and hands behind your head. Tighten your abs and exhale as you curl upward counting to 2. Hold for 1 second. Inhale as you lower your back to the ground counting to 2. Do 15-20 reps per set. Remember to keep your neck in a neutral position, do not push it forward.

You did it!  Feel free to reward yourself with some ice cream.  You deserve it!