Core strength can play a vital role in your overall health and wellness. Your core muscles include your lower back, hips, stomach and pelvis. When you perform exercises that focus on these muscle groups, you can improve your posture and balance while reducing the risk of injury.
While there are many ways to build strength in your core, there are a few core exercises that are recommended by physical therapists, making them safe and effective while improving your muscle strength. We’ll walk you through core strengthening exercises that are often utilized in physical therapy sessions.
4 core strengthening exercises recommended by physical therapists
Core strengthening exercises are often used in personalized physical therapy treatment plans for conditions like pelvic floor dysfunction and back pain. They can not only reduce symptoms, but they can also improve the overall quality of the affected area to reduce future issues.
Here are four physical therapist-recommended core exercises that can help you build strength:
- Planks — Lower yourself to the floor on your hands and knees; then, lower yourself down to your forearms while lifting your knees off the floor until you’re balancing on your toes. Your head, torso and legs should be aligned while your spine is in a neutral position. Hold the position for as long as your physical therapist instructs before returning to your resting position.
- Bridges — Lie on your back with your knees bent and your feet planted on the floor approximately hip width apart. While keeping your arms at your side, lift your hips by tightening your buttocks. Once your hips are aligned with your shoulders and knees, hold the position for as long as your physical therapist instructs before lowering your hips back down.
- Superman — Lie face down on the floor. Your arms should be extended over your head so that your shoulders are next to your ears. Lift your head along with your left arm and right leg at the same time. When they are approximately 5 inches off the floor, hold the position for as long as your physical therapist instructs before returning to your starting position. Repeat with your right arm and left leg.
- Partial situps — Lie on your back with your knees bent, feet flat on the floor and hands crossed on your chest. Lift your shoulders, neck and head by tightening your abdominal muscles. Hold the position for as long as your physical therapist instructs before lying back down.
Excel PT can guide you through core strengthening exercises
When you’re trying to build strength and reduce pain, the benefits of focusing on your core muscles shouldn’t be underestimated. That’s why it’s important that you’re guided through them properly with the help of a licensed physical therapist. That’s where Excel Sports & Physical Therapy comes in.
Call us or request an appointment today to learn core strengthening exercises.
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