Core Exercises
Dr. Carole Smith - Clinic Director, BA, DC
Your body's core is the area around your trunk and pelvis. When you have
good core stability, the muscles in your pelvis, lower back, hips and abdomen
work in harmony and help to protect your spine. Core exercises are those
that strengthen your core muscles, including abdominal muscles, back and
pelvis.
Why bother with core exercises?
Strong core muscles make it easier to do most physical activities, such
as swinging a golf club to getting a glass off a top shelf or bending down
to tie your shoes. Weak core muscles leave you susceptible to poor posture,
lower back pain and muscle injuries.
It doesn't take specialized equipment or an expensive gym membership to
strengthen your core. Many of them you can even do in your living room watching
your favourite TV show. Any exercise that uses the trunk of your body without
support counts. Think squats, push-ups and abdominal crunches.
Some Important tips
- Don't perform bending exercises in the first 2 hours of rising in the
morning, as the discs are under their maximum stress.
- Low back exercises are most beneficial when performed daily.
- "No pain-no gain" does not apply to low back exercises, even
when doing weight training; these exercises should not cause you any pain.
- Higher repetitions with less stress and weight on the spine are more
effective for back rehabilitation (endurance over strength)
- Don't forget to breathe.
Some Examples of Core Exercises
- Bridge: Lie on your back with your knees bent. Keep your back in a neutral
position, not arched and not pressed into the floor. Tighten your abdominal
muscles. Raise your hips off the floor until your hips are aligned with
your knees and shoulders. Hold for three deep breaths. Return to the start
position and repeat.
- Quadruped: Start on your hands and knees. Place your hands directly
below your shoulders, and align your head and neck with your back. Tighten
your abdominal muscles. Raise your right arm off the floor and reach ahead.
Hold for three deep breaths. Lower your right arm and repeat with your
left arm. Raise your right leg off the floor. Tighten your trunk muscles
for balance. Hold for three deep breaths. Lower your right leg and repeat
with your left leg
- As a fun alternative, try core exercises with a fitness ball. Simply
sitting on a fitness ball and gently bouncing works your abdominal, back
and thigh muscles. Or try abdominal crunches on a fitness ball. Sit on
the fitness ball with your feet resting on the floor, about hip-width
apart. Keep your back straight. Cross your arms on your chest. Tighten
your abdominal muscles. Lean back until your abdominal muscles kick in.
Hold for three deep breaths. Return to the start position and repeat.
Final Thoughts
To decrease pain and increase health, a balanced program of fitness needs
to be achieved. Flexibility, strength, endurance, hobbies, sleeping and
eating habits are all part of achieving your goals. Attention to postural
changes and the control of daily stress is a good start. Remember, if you
keep doing what you are doing your body is going to keep responding the
way it is responding.
Most importantly, remember to stay positive and keep smiling!