One of the most effective and powerful aspects of physical therapy is core strength training. The set of muscles that make up your core also work to anchor your center of gravity. This helps maintain your balance, both when you’re moving and when you’re standing still.
Through physical therapy treatments, you can strengthen your core while simultaneously improving any balance or stability issues you may be experiencing. For more information on how core strength training can help you balance yourself, contact Ohana Physical Therapy in Durango, Colorado today! In the meantime, read over these core strengthening exercises and how they can help you.
Discover the importance of a strong core.
Many people think that when they are exercising their upper abdominal muscles, that they’re exercising their core. The upper abdominals are an important part of core strength, but they aren’t the exact muscles you need to be targeting!
Your exclusive core muscles are located in your pelvis, hips, and lower back, along with the transversus abdominis muscles that make up the “pelvic corset.” These core muscles serve as your body’s natural stabilizers, making constant adjustments in response to nerve cells called “proprioceptors,” which give you your sense of spatial awareness.
As your core becomes stronger through physical therapy treatment at Ohana Physical Therapy you will be able to steady your balance much easier. When muscles are weak, it is more difficult to balance yourself from your center of gravity. This increases your risk for falls, and it can affect your arm and upper body movements. Back pain, difficulty in standing up from a seated position, and incontinence may also indicate an unstable core.
Here are some core strengthening exercises.
Here are some easy core strengthening exercises recommended by Princeton University Health Services to practice at home. Some of them are even used by Ohana Physical Therapy therapists!
Supine Hip Twist on an Exercise Ball:
Lie on your back on floor with hips and knees bent to 90 degrees over a physioball; draw in abdominal muscles and maintain throughout exercise; slowly and with control, rotate knees to one side keeping hips in contact with the floor; engage obliques to pull knees back to center and repeat on opposite side; Repeat 10-20 times on each side.
Abdominal Draw In with Heel Slide
Lie on your back on table or mat, draw the heel back towards the buttock while maintaining the abdominal draw in. Maintain as you return to the start position. Repeat 10-20 times each leg.
Prone Bridging on Elbows
Lie on your stomach on a table or mat with your forearms/elbows on the table/mat; rise up so that you are resting on your forearms and toes; maintain abdominal draw in; your back should be completely straight; hold this position for 15 sec – 1 min. Progress in increments of 15 seconds. Repeat 5-10 times.
What can you expect during physical therapy?
At Ohana Physical Therapy in Durango, Colorado we are equipped with the necessary skills, techniques, and tools for helping you rebuild your core strength.
When you arrive for your initial evaluation, your Durango, Colorado physical therapist will examine your gait, stance, and core muscles. By doing so, they’ll be able to better determine exactly where the weakness is centered, and which muscles are in need of strengthening.
Once your evaluation is complete, your physical therapist will design an individualized treatment plan based on your individual needs. They may elect to use any of the above-mentioned exercises as well as incorporate others into your treatment!
Call our clinic today.
If you have a weak core or you’re struggling with your balance, physical therapy can help!
Contact our office in Durango, Colorado today to schedule an appointment to get started on your path toward greater stability, balance, and a stronger core.