Når jeg kigger ud over det ganske 40+ land og især på alle os, der sidder alt for meget ned på vores dertil indrettede på kontoret, så slår det mig, hvorfor så mange lider af dårlig nakke, dårlig lænd, smerter i knæ og i anklerne. For der er faktisk meget langt imellem dem (os!), der husker vores mavemuskler.
Af Marianne Palm
Artiklen blev bragt i magasinet sund-forskning – august/september 2019
Du løber måske lidt i fritiden, måske går du til folkedans, eller måske dyrker du gode gåture i skoven, eller lidt svømning indimellem. Men sjældent bliver der givet særlig opmærksomhed til de lange store lige og skrå mavemuskler, der ikke kun skal bruges til at holde en aldrende vom inde, de skal også bruges til at skabe balance, så du ikke bærer hele kroppen med din nakke. Bære kroppen med din nakke? Det kan jeg da ikke se på lægens scanninger eller på kiropraktorens røntgenbilleder. Nej, det kan du ikke. Men derfor kan forklaringen på dine nakke- og skulderproblemer og på dine dårlige knæ stadig godt skyldes, at du ikke har talt med dine mavemuskler længe. Måske har du lige mærket dem kortvarigt til yoga, måske får du trods alt brugt lidt af dem, når du griner, eller når du løber, men det er slet ikke nok for de fleste.
Vi er agerdyrkere, vi er fiskere, vi er landmænd, der trasker ud i marken, hakker roer – og inden da var vi måske på alle fire. Men vi har aldrig været indrettet til at sidde på en kontorstol i syv-otte timer, bevæge os en halv time hjem for at smide os på sofaneseren og lade det hele flyde ud.
Provokeret til at forlange et hæve-sænkebord og måske en lille gulvvippe at stå på ved dit bord? Strålende. Provokeret til at skrive videre, mens du lige giver mavemusklerne lidt opmærksomhed? Det kan man faktisk godt, og også chefen bliver glad. For en velformuleret muskelmasse smitter af på tastaturet og din omgang med kollegerne, med vennerne og med familien.
Og slutresultatet er mindre spændinger – læs: smerter – i resten af kroppen.
Ud med hængevom og ind med smilende mavemuskler.
Ny ekspert!
Det kan du bl.a. få hjælp til her i SUND-FORSKNING og i PAUSE, hvor vi har inviteret Peter Skjødt ind som ekspert udi muskler, træning og alt det andet, der har med kroppens bevægelser at gøre. Peter er til daglig biopat, massør og sportscoach, og han har gennem mange år haft klinik i Brønshøj, hvor han guider motionister og toptrænede professionelle i træning, restituering og gerne kobler viden om muskler sammen med de øvrige organer – en viden, han har fået gennem sin uddannelse som biopat/naturopath ibm. Du kan læse mere på www.bodyrehab.dk
Her fortæller Peter Skjøth om mavemuskler og cores betydning for hele kroppen:
Træn din ”core”
Igennem mange år har alverdens behandlere/trænere talt om vigtigheden i at træne maveområde som også kaldes ”coretræning”, og alligevel bliver det ofte glemt igen efter et par uger med det hjembragte træningsprogram. Core betyder jo ”kernen”, og det dækker lidt enkelt over hele muskelgruppen i kroppens midterste dele, der er ansvarlig for vores kropholdning, og hvordan vi bruger vores muskler i en stor del af kroppen.
Har man ikke en stærk core, vil man ikke opnå samme styrke og kraft i andre muskelgrupper, og alle vil komme på overarbejde. Dine led kan risikere at blive unødigt slidte, du vil måske opleve manglende muskelstyrke og smerter i ryg, knæ, skuldre og nakke.
Styrk din kerne og undgå rygsmerter
Rygsmerter er ofte et almindeligt resultat af en svag forside. Når vores mavemuskeler er svage, er det muligvis fordi, vores rygmuskler er alt for stærke.
Opbygning af kernestyrke vil hjælpe med at skabe balance på for- og bagsiden af din krop.
Balancen mellem vores rygmuskler og mavemuskler er ofte forkert, hvilket gør, at vores rygmuskler bliver stærkest, fordi mavemusklerne ikke bliver trænet. Denne ubalance hjælpes heller ikke af, at vi sidder ned I mange timer. Nå jeg besøger kontormiljøer, kan jeg se, at folk sidder ned alt for længe og i dårlige positioner, hvor de falder helt sammen på deres stol med rund ryg.
Opbygning af muskelstyrke langs rygsøjlen og i de berømte mavemuskler vil hjælpe med at skabe balance i for- og bagsiden af din krop. Hvis vi ikke er opmærksomme på, hvordan vi sidder, og ikke træner korrekt, kan det føre til fx komprimerede diske i vores rygsøjle (forstadiet til en mulig diskusprolaps) og efterfølgende rygsmerter.
Det kan gøre skade at sidde i lange perioder med et skråt bækken og en buet ryg, frem for at sidde med ret ryg og selv holde ryggen ved at give mavemusklerne opmærksomhed.
Der er flere hjælpemidler til at aflaste kroppen og faktisk kan du sidde på kontoret og lave en god træning af hele kroppen. Balancepude, vippeboards, balancebolde og mange forskellige stole, der holde kroppen og maven aktiv i siddende position. Og en god regel kan være “den næste stilling er den bedste stilling”. Altså bevæg dig, og sid ikke ned i samme stilling for længe ad gangen. Eller stå op for længe og hænge i armene eller i nakken ved dit hæve-sænkebord.
Her er et par tips til hverdagen
- Praktiser en god kropsholdning, fx når du er i bilen, ved at sidde ordentligt og ret. Juster bakspejlet så det sidder lidt højt, så opdager du hurtigt, når kroppen glider ned, og du ikke kan se bagud mere. Her er det så tid til at rette sig op igen.
- Øvelser som “planken”, “broen” og andre abdominale bevægelser. Traditionelle mavebøjninger kan være gode måder at komme i gang. I dag findes der mange apps til telefonen, som kan hjælpe både med øvelserne og vise dem korrekt udført.
- Bækkenbundsøvelser burde være en fast del af hverdagen for både mænd og kvinder. Inkontinens og impotens kan trænes væk hos rigtig mange mennesker og er også et resultat af manglende træning af dette vigtige kerneområde.
- En simpel, men effektiv øvelse for at opbygge kernestabilitet og bækkenbund samtidig, er ved at trække i mavemusklerne (tænk på at trække navlen indad og knibe ballerne samme), hold stillingen i fem vejrtrækninger, og slap derefter af. Gentag 10 gange, og gør dette 10 gange om dagen.
Læs meget mere om mavemuskler for sportsaktive i PAUSE.
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