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Everybody knows the plank exercise, but does performing this type of core stability exercise actually help people with low back pain? Physiotherapists, Professor Peter O’Sullivan from Curtin University and Professor Paul Hodges from The University of Queensland, wrote the book on spinal stability exercises. They did a lot of research into the abdominal muscles in the 1990’s and the focus on Transversus Abdominis came from their work. So what are they saying now?

The plank exercise involves a person on their elbows and toes while holding their body stiff for a period of time. This is not what core stability means, says Professor Hodges. If you think about most functions, we actually need the spine to move. Core stability is about getting the spine to move. Professor O’Sullivan says many people with back pain are already too rigid. Their muscles have already tensed up as a protective mechanism due to pain. Static
exercises like planking can actually be counterproductive. Tensing up a structure that is already tense doesn’t make much sense. Instead we should be relaxing the muscles around our trunk when we have back pain.

So where does that leave us? Should we be telling the gym instructor to take a jump next time they ask for a plank? If we don’t have low back pain planks are fine. Better still are dynamic exercises that require us to naturally activate our core muscles such as squats. If we have low back pain, core activation exercises along with movement and learning to turn off over active muscles beat planks hands down. The spine is designed to move.

“For the fitness of you”
Linda Reilly

When eight policemen in suits knocked on Mel’s front door, she knew it was serious, but when they said her husband had been arrested and shoved a search warrant in her hand, she was completely taken by surprise. “I kept on thinking it had to be a mistake,” Mel Jacob told a good crowd at the Parkes Shire Library last Friday night.

In Sickness, In Health… and In Jail is Mel’s funny, insightful and moving memoirs about what happened to her family when her husband, Patrick, had to go to jail for two years. They were packing to go on holiday, when Patrick said he had to go to his warehouse to sort out something. He had an online business importing archery, camping and
hunting equipment. He never returned. With the Police searching their home, she thought there must have been a problem with customs, as he often had. It was only at his bail hearing she found out he was charged with possession and selling of prohibited weapons – a crossbow, slingshot and unlicenced rifle.

Patrick was released on bail that started a very long and financially costly court case over two years. Despite everyone’s assurances that he would never end up in prison and the fact that he was legally entrapped by a Police sting operation, he was sentenced to 4.5 years in prison. He ended up serving two years. With Patrick in the audience in Parkes, Mel related with many funny anecdotes how they were on a big learning curve during the two years. “At first I was worried people would judge me and our two children, but an incredible thing happened – they were incredibly kind, gracious and supportive.” Mel said she had come to experience the very best of humanity, while sadly Patrick had experienced the absolute worst. “It made it very difficult to understand each other. We had no understanding of what it was like for the other one. When he came out 18 months ago he was not the same person who had left us two years earlier.”

Mel, who is an experienced journalist and scriptwriter, always wanted to write a book. She just never thought it would be about her husband going to jail. She said the stories Patrick told her were just crazy. “It is stuff you could never make up. It had awakened me to a world I had no experience with whatsoever. It also made me think a lot about how we treat the weakest in our society.” Mel said their policy from the start was to be open to the children (who were five and three at the time of Patrick’s arrest) about what had happened, but the experience had opened them up to how complicated life could be at an early age.

For the Jacob family the first line of Mel’s book: “Muuuum, it’s the police!” will always bring back a mixed bag of emotions.

By Maggi Barnard

It’s never too late to learn to swim. Adult swimming lessons kick off on Tuesday at 7pm. The five-week program is tailored specifically for adults to learn the skill at their own pace. Parkes Shire Council’s Manager of Support Services, Sharon Ross said the lessons provided the perfect springboard into independent swimming. “Our adult swimming lessons will develop an individual’s confidence, ability and skill in an aquatic environment. Learning how to swim is a life-skill, which can enhance quality of life through physical activity.”

On average, each year in NSW, 103 people lose their life to drowning. Over half of those people are aged 45 years and over. Inland waterways, including rivers, lakes and dams, are the leading locations for drowning. “Our programs seek to increase water confidence and safety skills in order to prevent drowning and increase participation in safe aquatic activity and swimming technique,” Sharon said.

Lessons are $75 for the five-week programme, and payment can be made at the Poolside Café. Enrolment forms are available from Council’s website at www.parkes.nsw.gov.au. Enrolments close today. For more information contact Parkes Aquatic Centre on 6862 6001.

Parkes Shire Council will be working with growers and heavy vehicle operators this harvest season to mitigate potential hazards on the Shire’s roads. The Shire’s Director Engineering, Ben Howard said: “Restoring the road network is our highest priority. “Council controls over 2,000 km of roads within the Shire and are in the process of
fixing the damage temporarily for harvest.

We have seven graders working six days per week to restore the truck routes and access roads.” Road users can expect to see a significant increase in heavy vehicle movement on the road network during harvest and Council is urging everyone to take extra care.

“Road users need to be aware of the limitations of these heavy vehicles in terms of stopping distances, speed limits and movement limitations,” said Ben. Report road damage to Council on 6861 2343.

A $1 million commitment by the NSW State Government will ensure the next stage of the Parkes Regional Airport upgrades will take off. NSW Minister for Regional Development, John Barilaro, was in Orange this week to pledge support to Parkes Shire Council over the pending application. Parkes Shire Council Mayor, Cr Ken Keith OAM said: “The Parkes Regional Airport plays an imperative role in our region’s economy, including the business, tourism and investment sectors, and this significant contribution by the State Government will ensure this important piece of infrastructure continues to deliver economic and social benefits to the entire region.”

The Mayor said the next stage would encourage economic development, stimulate regional industry, enable businesses and industries to operate more efficiently and sustainably, and provide greater prosperity and opportunities for the region. The State Government’s commitment will be in addition to a $1.56 million investment by the Federal Government announced in October.

“Recent floods in the region mean the Parkes Regional Airport requires repairs and upgrades, not only to continue the current standard of service, but to meet future demand as the local regional economy continues to grow,” said John. Parkes Shire Council’s application for upgrades funding includes repairs and the refurbishment of the taxi way and the main apron to ensure more, and larger aircraft, can be accommodated in the future. “The Parkes Airport application requires additional information to be provided by proponents prior to confirming funding, including the Parkes Regional Airport submission,” the Minister said.

“By funding regional airport infrastructure we’re making a long-term investment to improve services for residents and to support airports with the greatest capacity to increase visitor numbers to regional NSW.” “The NSW Government is committed to providing investment and support to communities which need it the most.”

The community-driven rehabilitation work done at PAC Park in East Street has been recognised with a Blue Star Sustainability Award. The project to transform a degrade stormwater channel into an ecologically complex wetland treatment system took out the Habitat & Wildlife Guardianship category at the Keep NSW Beautiful Blue Star Sustainability (Regional) Awards held in Orange last Saturday.

Parkes Shire Council Mayor, Cr Ken Keith OAM said it was a tremendous achievement for the entire community, as it celebrated the hard work of Council staff, local organisations and volunteers. “This award recognises the efforts of community members, schools and organisations, such as Central West Lachlan Landcare, Northparkes Mines and Currajong Disability Services, who assisted Council in the restoration and rejuvenation of PAC Park.”

“It is an award for our community,” said Marg Applebee, Landcare Support Officer who worked very closely with Council on the project. “Central West Lachlan Landcare (CWLL) would like to congratulate Parkes Shire Council on winning the award.” The Mayor said the project saw the potential of PAC Park realised, improving biodiversity and native habitat within the area and improving the quality of water flowing through the waterway into the downstream environment.

The Mayor and Marg both thanked the community for their commitment and contribution. “The work at PAC Park has brought together the community to beautify and restore an important water course and take ownership of an area that had been neglected and now has a new lease on life,” said Marg. “Public amenity at the site has been significantly improved, transforming it into a great outdoor space for the community to now enjoy,” the Mayor said.

The Blue Star Sustainability Awards are awarded to the most sustainable projects and programs in NSW, based on environmental, social and economic factors, and also recognise civic pride, community spirit and future planning.