Core Activation- A Good Place to Start



25.01.22



By Free Motion Physiotherapy





The Importance of Activating Your Core Muscles



Contrary to widely held belief, having a six- pack is different from having a strong core. These are completely different muscle groups with separate functions in your body. Your core is at the centre of your body, it consists of your abdominal, pelvic, hip, back, and chest muscles.


Your core stabilizes your body, allowing you to move in any direction with balance and control. It helps prevent you from falling and allows you remain upright.


You can think of your core muscles as the sturdy central link in a chain connecting your upper and lower body. Therefore, having a strong core is essential to everyone because it allows your body to function properly.



Benefits of a Strong Core



Improved Balance and Stability:


Core exercises train the muscles in your pelvis, lower back, hips, chest, and abdomen to work together harmoniously. This leads to better balance and stability making daily activities such as walking, running, and sitting much easier. This will also make you less likely to get injured, keep your body aligned and decrease any strain on your muscles and joints.


Eliminates Back Pain:

A body that is aligned and upright is less likely to experience back pain. Your core supports your entire body, especially the neck and the back. If you have weakened or inactive core muscles, then other structures of your back will need to work harder to keep you upright. This leads to muscle strains and back pain.


Upright Posture

Good posture lessens the load and wear and tear on the spine. This allows you to breathe deeply making it easier for oxygen to travel through your muscles so they can contract. An upright posture will make sitting or standing for extended periods of time more comfortable. It is important to have a strengthened core because it keeps your body aligned.




5 Core Exercises For Beginners



Try do 2 sets of each of the exercises below to warm up before any workout or exercise. Be aware of your breathing throughout the exercises and maintain a controlled breathing pattern.



1. Superman



Lie on your stomach, neck in a neutral position, and straight arms above your head. Draw in your lower abdominal muscles.




Lift one arm and opposite leg about 10 cm off the floor and hold for 3 seconds. Return to the starting position in a controlled manner. Repeat with the other side.




Note: Instead of lifting as high as possible, focus on lengthening the lifted arm and leg.


Do 5- 10 reps on each side.



2. Bridge



Lie on your back, with knees bent and feet hip-width apart and flat on the floor.




Draw in your abdominals and tighten your buttocks. Tilt your pelvis backwards and lift up one vertebrae at a time. Lift only as high as you can while maintaining the pelvis position. Hold the position for 5- 10 seconds. Lower down in a controlled manner.




Note: Don't let your lower back arch during the lift.


Lower to the floor and repeat 10 times.



3. metronome



Lie on your back, with hips bent to 90 degrees, knees bent and raised, ankles parallel to the ground, feet lifted, and arms extended to your sides. In a controlled manner rotate your legs to the left, as far as you can maintain your core contraction. Return to the centre, then move your knees to the right side.


Do 10 reps per side.



4. Plank



Lie face down on the floor. Lift your torso and support your body weight on your forearms and toes, with your elbows under your shoulders. Tighten your stomach muscles and keep your neck, legs, and hips in a straight line from head to heels. Hold for 15- 30 seconds.


Lower and repeat 3 times.



5. Side plank



Lie on your right side, with your legs straight. Support your body weight on your right forearm and feet. Keep your left arm at your left side. Lift your hips and tighten your stomach muscles. Keep your weight supported and your neck and back straight.


Hold for 10-30 seconds. Switch sides and repeat 2 times on each side.



Contact us!



For any enquiries, please feel free to contact us.

Phone: +27(87) 702 7850

Email: info@freemotionphysio.co.za

Website: www.freemotionphysio.co.za



Feel FREE to like our social pages