The importance of core strength
One piece of advice that is relevant to all the patients I see and that can benefit everyone irrespective of age, sex or fitness, it is to have good core strength.
What is core strength? Core strength refers to how strong the core muscles of your body are. These are the muscles deep within your stomach and back, which attach to your spine or pelvis.
Why are they important? Every single one of us needs good core strength. The core muscles are where our movements originate and are vital for flexibility, balance and stability. Whether you're running on the field or bending down to pick up your toddler, these core muscles are what you are using everyday.
Having weak core muscles makes it easier to injure your back as these muscles are used to move the torso regardless of whether you are an athlete, an office worker or a stay at home mum.
If they are weak, shearing forces such as bending and twisting can cause pain and injury.
Back pain can also often be remedied by strengthening your core. As for performance, almost every athlete knows that you need good core strength to prevent injury and increase strength. The torso is the body's power centre, so a strong core equals a strong body.
Below are some exercises that can be done at home to increase your core strength.
The core plank:
Lay down on your stomach with your elbows on the mat and your feet together. When you’re ready, lift up so your middle-section is suspended in air. Your shoulders should be directly above your elbows, your neck relaxed, and your spine should be in a straight line from your head to your feet. Start by holding for 20 seconds and build up to 1 minute as you gain strength.
Side Plank Raises:
Side plank is similar to the plank but it works your oblique muscles. Lay down on your side, with your elbow on the mat and your other arm on your hip. Stack your feet, make sure you’re in a straight line, and lift yourself from the middle. Again, you should be in a straight line from your head to your feet.
Relax your neck. Build up to holding for one minute on each side
Double Leg Raise:
Lie on your back with your hands at your sides. Use your lower abdominal muscles to slowly life your legs up into the air up to 90 degrees. Then slowly lower them down again until they are almost touching the floor. Repeat 10 times and build up to 3 sets.
Strengthening your body’s core is one of the best ways to improve your fitness.
If you have any health concerns please first consult with your health care provider. If you would like help with sports performance, painful symptoms or injury recovery, please contact me for a consultation.
– Dr Adeela Afiz, Chiropractor, Dip. App Sci, B.Chiro
adeela_a@yahoo.com 021 029 07486
One piece of advice that is relevant to all the patients I see and that can benefit everyone irrespective of age, sex or fitness, it is to have good core strength. What is core strength? Core strength refers to how strong the core muscles of your body are. These are the muscles deep within your...
One piece of advice that is relevant to all the patients I see and that can benefit everyone irrespective of age, sex or fitness, it is to have good core strength.
What is core strength? Core strength refers to how strong the core muscles of your body are. These are the muscles deep within your stomach and back, which attach to your spine or pelvis.
Why are they important? Every single one of us needs good core strength. The core muscles are where our movements originate and are vital for flexibility, balance and stability. Whether you're running on the field or bending down to pick up your toddler, these core muscles are what you are using everyday.
Having weak core muscles makes it easier to injure your back as these muscles are used to move the torso regardless of whether you are an athlete, an office worker or a stay at home mum.
If they are weak, shearing forces such as bending and twisting can cause pain and injury.
Back pain can also often be remedied by strengthening your core. As for performance, almost every athlete knows that you need good core strength to prevent injury and increase strength. The torso is the body's power centre, so a strong core equals a strong body.
Below are some exercises that can be done at home to increase your core strength.
The core plank:
Lay down on your stomach with your elbows on the mat and your feet together. When you’re ready, lift up so your middle-section is suspended in air. Your shoulders should be directly above your elbows, your neck relaxed, and your spine should be in a straight line from your head to your feet. Start by holding for 20 seconds and build up to 1 minute as you gain strength.
Side Plank Raises:
Side plank is similar to the plank but it works your oblique muscles. Lay down on your side, with your elbow on the mat and your other arm on your hip. Stack your feet, make sure you’re in a straight line, and lift yourself from the middle. Again, you should be in a straight line from your head to your feet.
Relax your neck. Build up to holding for one minute on each side
Double Leg Raise:
Lie on your back with your hands at your sides. Use your lower abdominal muscles to slowly life your legs up into the air up to 90 degrees. Then slowly lower them down again until they are almost touching the floor. Repeat 10 times and build up to 3 sets.
Strengthening your body’s core is one of the best ways to improve your fitness.
If you have any health concerns please first consult with your health care provider. If you would like help with sports performance, painful symptoms or injury recovery, please contact me for a consultation.
– Dr Adeela Afiz, Chiropractor, Dip. App Sci, B.Chiro
adeela_a@yahoo.com 021 029 07486
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