Strengthening Your Core


Core muscles are essential for good control of the lumbar spine. “Core stability” describes the ability to control the position and movement of the central portion of the body. Core stability training targets the muscles deep within the abdomen that connect to the spine, pelvis and shoulders, which assist in the maintenance of good posture and provide the foundation for all arm and leg movements.

While many people think of sit-ups when it comes to abdominal strengthening, they actually have little functional value for the core. Maintaining control involves isometric contractions of the core muscle (contracting a muscle without moving), rather than concentric contraction (such as the case with sit-ups). The following are a few exercises you can perform to improve your core stability:


TRANSVERSE ABDOMINIS ACTIVATION

  • Start by lying on your back with knees bent
  • Your lumbar spine should be neither arched up nor flattened against the floor, but aligned normally with a small gap between the floor and your back. This is the “neutral” lumbar position you should learn to achieve
  • Breathe in deeply and relax all your stomach muscles
  • Breathe out and, as you do so, draw your lower abdomen inwards as if your belly button is going back towards the floor. Pilates teachers describe this as “zipping up”, as if you are fastening up a pair of tight jeans
  • Hold the contraction for 10 seconds and stay relaxed, allowing yourself to breathe in and out as you hold the tension in your lower abdomen
  • Repeat 5-10 times


BALL SITTING

  • Pick a ball that is the right size for you: when sitting on it, your hips and knees should be bent to about 90 degrees.
  • Sitting on the ball with the arms crossed, slowly contract your abdominals as outlined in the above exercise while breathing slowly
  • Slowly lift one foot while maintaining your stability. Hold for up to 30 seconds.
  • Repeat by lifting the opposite foot instead now. Hold 30s x 4.




BIRD DOG

  • Balance on your hands and knees on a flat surface. Make sure your back is flat and not slanted. Imagine having a teacup on your back, with the goal of not spilling its contents.
  • Slowly raise your right arm, while maintaining your flat back
  • With the right arm raised, slow lift your left leg. Hold for up to 5s, then switch sides
  • Repeat 10x each side




PLANK

  • Start on your elbows and knees, resting on a flat surface with your shoulders directly above your elbows
  • Straighten your legs, raising your entire body so you are weight-bearing on your elbows and toes only, with your lower abdomen working to keep your body straight. It is important not to arch the back (over extend) during the movement; keep the hips slightly flexed.
  • Maintain for up to 1 minute
  • Repeat 3 times





While core exercises are great to perform, "how you perform them" matters. If you would like to determine a specific treatment plan that is suitable for you, give us a call at 519-204-4445 or here https://physiohaus.janeapp.com