The core in ‘Core Strengthening’ includes the midsection of your body. It involves all the muscles in the front, back and sides of the midsection of your body. These muscles help you balance and be stable. Weak core muscles can lead to lower back pain, bad posture, general weakness and bad balance.
Everyday activities like bending, lifting heavy objects, sitting, standing, turning, walking, running, climbing and many more activities engage your core muscles. A strong core improves mobility, corrects posture, reduces the risk of falling, and it improves stability and balance.
As seniors, you can really benefit from strengthening your strong core muscles. A strong core
- prevents back pain
- improves balance and stability
- reduces the risk of injuries from fall
- makes you more independent
By now, if you’re convinced that a strong core is a way to go, here are some core-strengthening exercises that you can perform in the comfort of your house without any special equipment.
This exercise strengthens the abdominal region, the lower back, and the glutes. To begin this exercise, lie down on your back with your legs bent at the knees at a comfortable angle, not too close to your body. Now, space your feet hip-width apart. Press your lower back to the floor by engaging your abdominal muscles. Pull your shoulders back and place your arms alongside your body. Breathe in. While you breathe out, raise your hips slowly off the floor vertebrae by vertebrae until you form a straight line between your knees and your shoulders. Breathe in while holding that position for a while. And breathe out as you return to the starting position, slowly. Repeat the exercise as many times as you comfortably can.
This exercise makes the lower back stronger. To begin this exercise, lie down on your stomach with your arms stretched out in front of you. Now, tighten your abdominal muscles to reduce the strain on your neck. Raise your head and neck along with your left arm and right leg off the floor. Hold that position for a moment or two before you lower it and repeat the exercise on the opposite side. The higher you raise your arm and leg, the better. Repeat the exercise as many times as you comfortably can.
This exercise targets your pelvis and your lower abdominal muscles. To begin, lie down flat on your back. Stretch out your legs and rest your arms alongside your body. Tighten your abdominal muscles while raising one leg about 5 inches off the floor. Hold that position for a moment or two before you lower it and repeat the exercise with your other leg. Repeat the exercise as many times as you comfortably can.
Aerobic exercises like cycling and walking and certain yoga postures also improve core strength.
It is advisable to talk to our doctors and physiotherapists before you start core strengthening exercises. At One Life, our experienced team of physiotherapists, after thorough examinations, will design exercises to suit your specific needs. You can avail the services of our physiotherapists at home. Call us on 1800 425 19999 for an appointment.