The core is a very popular term at the minute, referring to the centre of your body; involving your hips, chest, back and abs. Your core stabilises the body by training the muscles in the lower back, hips and abdomen to work together efficiently and effectively.
Why is core work important?
- Core strengthening aids prevention of injury.
- Can improve your respiratory function.
- Leads to better balance and stability making daily activities such as walking, running and sitting much easier.
- Eliminates / reduces back pain.
What can you do at home?
CHECK WITH YOUR CLINICIAN FIRST
A few simple exercises a day can be really beneficial.
Dead Bug – Lying on your back, with knees bent holding arms up in the arm – (see picture). Length of hold will vary for everyone – between 10-30 second, twice daily.
Bird Dog – begin on your hands and knees, with neutral spine. In one movement, lift your left arm (bend to 90 degrees at the elbow) and your right leg off the ground. When your arm and leg are parallel to the ground, hold the position for five seconds, keeping your core and glutes strong.
Repeat for other side – twice daily.
Glute bridge – Lying on your back knees bent with feet flat on the floor. Tighten your glutes and lift your hips of the floor.
Hold for 5-12 seconds 3 times – twice daily.
What can we do here to help?
Here at ProHealth we can provide hands on care to make sure the hips, pelvis and lower back are working correctly, in order to help you with your core stability.
We can advice you on exercises and further rehabilitation with patient specific exercises to attain your goals.
We also provide Yoga classes during the week, which is brilliant for core stability.