May’s Wellness Wednesday

If you missed our Wellness Wednesday on May 14, don’t worry. We’ve got you covered.

This month’s session featured Molly Patton, MSEd, CES, Health and Fitness Manager at LifeStyles in Bath, Green, and Stow. Molly led an engaging presentation focused on improving balance, core strength, posture, and mobility to help you move with more confidence and control.

Key Takeaways from the Presentation

1. Understanding Core Muscles

Molly explained that the core functions like a "box within a box," with both deep and outer muscles playing important roles in movement and stability.

• Deep core muscles include the diaphragm, pelvic floor, transverse abdominus, and multifidus.

• Outer core muscles include the rectus abdominus, obliques, and erector spinae.

2. Core Engagement Techniques

She introduced two ways to activate the core:

• Hollowing means pulling the belly button toward the spine to focus on the transverse abdominus.

• Bracing means tightening all the core muscles at once to support the spine more fully.

3. Exercises to Build Strength and Balance

Molly shared effective exercises such as planks, shoulder taps, dead bugs, and torso twists. For balance, she recommended standing in staggered or tightrope positions, trying one-leg stands, and using uneven surfaces to challenge your stability.

4. The Role of Posture

Poor posture can put strain on the neck and shoulders and limit oxygen intake. Molly explained how strengthening the upper back, shoulders, and hips can improve posture and overall balance.

5. Improving Gait and Ankle Mobility

MS and aging can affect walking patterns and ankle flexibility. Exercises like heel and toe raises, toe scrunches, and calf raises can improve mobility and help prevent falls.

6. Tips for Getting Started

Begin with one exercise at a time. It’s okay to go slow. Using a buddy or holding onto a stable surface for balance can help. Spread your exercises out throughout the day and listen to how your body feels.

Couldn’t make it to the session? Watch the full presentation here: Balance and Core with Molly Patton 

We hope to see you next month for Wellness Wednesday!