Monthly incorporation of weighted heel taps transformed my exercise regimen noticeably
After experiencing a month of back pain and a weak core, the author decided to make a change. They turned to the advice of Dr. Sarah Cash Crawford, a renowned physical therapist and founder of Anchor Wellness and WAVE Physical Therapy. Dr. Crawford's suggestions led the author to incorporate weighted heel taps into their core program.
Weighted heel taps are a low-impact exercise that can be a great addition to a warm-up or cool-down routine. To perform this exercise, lie on your back with your spine in a neutral position, holding a moderately heavy weight directly above your chest with arms extended. Lift one heel towards the mat while keeping the other leg still, then lower it back to the starting position. Repeat this movement, alternating sides with each rep, doing 10-12 repetitions on each side.
The author found that after a month of doing weighted heel taps daily, their back pain improved, and they felt better engagement of their abs. They were even able to lift heavier weights with confidence, as their abdominals finally began to engage properly.
Dr. Crawford advises starting slow with weighted heel taps and focusing on control over speed. She also recommends ensuring the lower back stays in contact with the floor and breathing through the movement during the exercise. For those looking to progress the exercise for increased difficulty and core engagement, Dr. Crawford suggests increasing the weight gradually, slowing down the movement tempo, extending the range of motion, adding instability, or combining it with other core challenges.
However, the author encountered some difficulties at the beginning. Going for a walk a week after childbirth was a huge shock, as their core felt completely weak, and their entire body felt unsupported. After experiencing some back pain during the weighted heel taps exercise, the author decided to remove the weight temporarily. They modified the exercise by increasing repetitions from 10 to 12 on each side instead.
Despite these challenges, the author has persevered and plans to continue doing weighted heel taps daily. They consider this exercise a valuable addition to their core program, helping them regain their strength and confidence. With Dr. Crawford's guidance, they are well on their way to a stronger, healthier core.
- Although the weighted heel taps exercise initially proved challenging, the author found it immensely beneficial for their core.
- By incorporating weighted heel taps into her fitness routine, the author noticed a significant improvement in her back pain and overall fitness level.
- This low-impact exercise, often recommended in health-and-wellness guides, can effectively contribute to a woman's health, helping to enhance her fitness-and-exercise regimen.
- Determined to maintain her progress, the author intends to continue with weighted heel taps as part of her wellness journey, guided by the advice of Dr. Sarah Cash Crawford.
