Off Duty, Military Health and Fitness - Marine Corps Times

Military muscle: Working core muscles — and massaging others

Q. How can I make sure I’m working out my core on every exercise I do?

A. The key to giving your core a good workout — and increasing your overall strength, agility and endurance — is to add instability to your exercises. Here are a few ways to do that:

• Stand on one leg when doing bicep curls or single-arm bent-over rows.

• Do push-ups on a Physio Ball, BOSU Ball or medicine balls.

• When doing single-arm dumbbell bench presses, angle your arm during the raise so that the weight ends up in line with the opposite side of your face.

Q. After workouts, my muscles are sore and stretching doesn’t alleviate all the pain. Any tips or tricks for loosening up tight and sore spots?

A. Try a tennis ball. “It’s ideal for massaging hard-to-reach spots in your back and hips,” says Kimberly Mitchell, a licensed massage therapist. “Lie down on the floor with the weight of your body on the tennis ball. This will apply more pressure to the achy spot. Hold for 20 to 30 seconds, or until the knot is released.” (Never place the ball under your spine.)

A golf ball will work the same way, but its smaller size makes it ideal to use under the soles of your feet while you sit at your desk at work.

Foam rollers also can work. Intense exercise can cause scar-tissue buildup, shortening and tightening your muscles, says John Anselmi Jr., a chiropractor at the Hospital for Special Surgery in New York City. Rollers help. To massage your hamstrings, sit with your legs in front of you; place the roller under your knees. Using your hands for support, slowly slide your legs and hips forward (the roller will move toward your butt). Roll back to start.

Another tool that can bring relief is the “Stick.” A runner’s secret weapon, the Stick ($42.50; http://thestick.com) is a long tube with six to 18 plastic spindles that rotate against your muscles as you roll it up and down your legs. The intensity of the self-massage is determined by how much pressure you use.

If that fails, try hot towels. Heat increases blood circulation so muscles become more pliable, allowing you to put them through a gentle range of motion that will speed recovery. “Microwave a wet hand towel for two minutes,” Mitchell says. “Shake it out to make sure it’s not too hot for your skin.” Then roll it up lengthwise and place it on the sore area for 15 minutes.

Fitness trainer and retired naval flight officer Bob Thomas is the director of the Navy Wellness Center in Pensacola, Fla. Got a question about your workout? Send it to OFFduty@militarytimes.com. Fitness Magazine contributed to this story.