Whether you’re an athlete, someone with a physically demanding job, or an older adult, the ability to control and stabilise the muscles in your torso is essential for good posture, balance, and overall musculoskeletal health. Neglecting core stability can increase your risk of injury and lead to chronic pain, decreased mobility, and other health problems. So, in this article, we’ll dive into why core stability is so important, how it impacts your physical health, and the best ways to improve it.
Exercises To Support Core Strength and Stability
The core is a group of muscles located in your torso that help stabilise and support your spine and pelvis. Core stability refers to the ability to control and stabilise these muscles.
Without proper core stability, your body becomes more susceptible to injury, particularly in your lower back and hips. It can also negatively impact your athletic performance, limit your range of motion, and lead to chronic pain and discomfort. By focusing on exercises that support core strength and stability, you can improve your posture, reduce the risk of injury, and achieve better overall fitness.
1. Bird Dog
To perform the bird dog exercise for core stability, start on your hands and knees with your wrists under your shoulders and your knees under your hips. Lift your right arm and left leg, keeping them straight and in line with your torso. Hold the position for a few seconds, then lower back down and repeat on the other side. Do 10-15 reps on each side, breathing deeply and engaging your core.
2. Planks
For a plank exercise, begin on the ground on your hands and knees. Place your forearms on the ground and extend your legs behind you. Keep your body in a straight line from your head to your heels, engaging your core muscles to prevent your hips from sagging. Hold the position for 30-60 seconds or as long as you can maintain proper form. To increase the difficulty, try lifting one leg or arm off the ground or lifting one leg and the opposite arm off the ground.
To perform a side plank (which targets the obliques), start by lying on your side with your legs straight and your feet stacked on top of each other. Prop yourself up on your forearm, keeping your elbow directly under your shoulder. Engage your core and lift your hips off the ground, forming a straight line from your head to your feet. Hold the position for 30-60 seconds or as long as you can maintain proper form. Repeat on the other side. Remember to breathe deeply throughout the exercise and avoid holding your breath. Start with shorter holds and work up to longer ones as you get stronger.
3. Single-Legged Deadlift
Start by standing with your feet hip-width apart, shift your weight onto one leg, hinge forward at the hips, and lift the opposite leg behind you while keeping your back straight. Engage your core throughout the movement and slowly return to the standing position. Repeat for 10-15 reps on each leg. Start with a lighter weight or no weight at all and gradually increase as you become more comfortable with the movement.
Maintain and Grow Your Core Stability With a Chiropractor
Improving core stability can enhance your performance in the gym, on the field, and even in your daily life. If you’re in need of a little more help, Bradford House Chiropractic & Wellness Centre can help you develop a personalised plan that includes exercises, adjustments, and other treatments, so you can strengthen your core muscles, reduce the risk of injury, and maintain your fitness as you age. Contact us today to book your appointment!
Disclaimer: Always consult your Chiropractor before beginning any exercise program and let them help you design an appropriate exercise program specific to your needs. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.
