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Tips for a Stronger Core

Publish Date
December 2, 2021

Individuals often think of the core as the abdominals, but more muscles make up the core. Suppose you think of your core as a coke can; imagine that the top of the can is your diaphragm, and the front of the can is your abdominal wall (including the internal and external obliques). In that case, the bottom is your pelvic floor, and the back is your erector spinae and multifidi. There are more muscles and more significant specifics to this concept, but the above are a few of considerable importance to keep things light. The job of the core is to provide support to the spine.

 

Anatomy Review

Diaphragm

Abdominals:
Pelvic Floor:
Erector Spinae:

Multifidi:

 

Sample Exercises to Strengthen Your Core

                    Setup:

                    · Begin lying on your front, propped up on your elbows.

                    Movement:

                    · Engage your abdominal muscles and lift your hips and legs into a plank position, keeping your elbows directly under your shoulders. Hold this position.

                    Tip:

                    · Make sure to keep your back straight and maintain a gentle chin tuck during the exercise.

                    Option:

                    · Perform with knees down.

 

                    · Hold for ten seconds repeat 6x (or 20     seconds, 3x; 30 seconds, 2x).

                     Setup:

                     · Begin lying on your side with your feet stacked, resting on your elbow.

                     Movement:

                     · Lift your hips off the floor so your body is in a straight line and your hips and shoulders are facing forward. Hold this position.

                     Tip:

                     · Make sure to keep your head in line with your trunk, do not let your hips drop toward the floor, and do not roll forward or backward during the exercise.

                    Option:

                     · Perform with knees down.

 

                    · Perform two sets of 15 facing each direction.

                    Setup:

                    · Begin in an upright standing position holding a resistance band in both hands anchoring at your side.

                    Movement:

                     · Press your arms straight forward. Hold briefly, then bring your arms back in and repeat.

 

                   ·  Perform without weight first; three sets of eight for strengthening and two sets of 15for endurance.

                   Setup:

                    · Begin in an upright standing position with your feet slightly wider than shoulder-width apart and a kettlebell in front of you on the floor.

                   Movement:

                    · Bend at your hips to reach down and grasp the kettlebell. Lift it off the ground, engage your back and thigh muscles, lower it back down in the same manner, and repeat.

                   Tip:

                    · Make sure to keep your abdominals tight during the exercise, and do not let your knees bend forward as you lower the kettlebell.

 

                   ·  Perform for five minutes at a time for the added benefit of stress relief and muscle relaxation.

                  Setup:

                  · Begin sitting upright with one hand on your upper belly and your other hand on your chest.

                  Movement

                  · Take a deep breath in, feeling your stomach expand against your hand, then breathe out. Repeat.

                  Tip:

                  · You should not feel any movement in your chest as you breathe.

                 · Aim to hold the contraction for ten seconds. Repeat ten times.

                    Setup:

                  · Begin lying on your back with your legs bent and feet resting on the ground.

                    Movement:

                  ·  Exhale, and contract your pelvic floor muscles. Relax, inhale, and repeat.

                    Tip:

                    · Make sure you are focused on the pelvic muscles and keep the buttock and thigh muscles relaxed.

                    · If unable to perform for complete duration, hold as long as possible without compensation from your glutes squeezing.

 

 

Why Physical Therapy?

Personalized Care:

 

Our licensed Physical Therapy doctors can evaluate the cause of your pain, determine what generates it, and prescribe a treatment plan to address your specific injury. If the condition proves to require further medical testing, the evaluating therapist will determine that and direct you accordingly.

 

Call our office right away at (985) 869-7221 and speak with one of our Physical Therapists about a plan of care.

By Dr. Billy Beaudreau, PT, DPT, MTC, OCS, FAAOMPT

CALL COMPREHENSIVE PHYSICAL THERAPY TODAY AT 985-869-7221 FOR A DETAILED EVALUATION AND GET BACK TO DOING WHAT YOU LOVE!

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