One of the most important aspects of injury rehabilitation involves the
strengthening of a person’s core muscles. The core or trunk muscles
are the network of tissues and musculature surrounding the back and abdominal
region, containing the transversus abdominis, the multifidus, the diaphragm,
and the pelvic floor. These muscles contract in unison to keep the spine
in a stable or neutral position during all movements, preventing injury.
In addition, the core muscles transfer and receive impulses between the
upper and lower limbs, essentially being used for nearly every movement
we experience in our daily lives.
Core strength training is a vital component of injury rehabilitation regimens
because it provides stability beneath the affected muscles that provide
movement, thereby helping reduce pain in the lower back, sacroiliac joint
pain, hamstring, shoulder, and groin. Physical therapists and sports injury
specialists strongly emphasize injured individuals to engage in core strengthening
exercises to help the surrounding muscles work together more efficiently.
What Are Some Popular Core Strengthening Exercises?
Depending on your specific injury, your therapist will likely recommend
you engage in a number of different exercises to reinforce your core stability.
It is important to note, however, that you should only engage in the following
exercises with the consent of a doctor or therapist to avoid aggravating
any existing injuries. If you experience pain at any point while engaging
in the following exercises, immediately cease and consult with your therapist.
Pelvic Tilts: Lie on the ground with your feet flat on the floor. Place two to three
fingers on your hip bones and tilt your pelvis towards your rib cage,
thereby flattening your back into the floor. After holding this for approximately
two to three seconds, tilt the pelvis in the opposite direction away from
your rib cage until your lower back lifts off the ground. Repeat for one minute.
Bird Dog: Get down on all fours with your hands directly below your shoulders and
your knees hip-distance apart. Extend your left leg and flex your foot,
then simultaneously extend your right arm in front of you with your thumb
pointed up at the ceiling. Hold for 10 to 20 seconds and then reverse
to engage the opposite side.
Hip-Flexion: Lie flat on your back with your knees and hips bent up so there is a small
gap between the hollow of your back and the ground. Inhale and raise one
leg up while keeping your knee bent so your knee moves toward your chest.
When exhaling, lower your leg down to resting position. Do not arch your
pelvis or rock your back. Alternate legs and repeat.
Physical Therapists in Monmouth County
If you have suffered an injury and require
physical therapy, the Monmouth County physical therapists from ProFysio Physical Therapy
can help you rebuild your strength with compassionate and quality care. With
custom-tailored rehab regimens for a variety of different conditions, we can help eliminate your pain
and get your life in motion.
To find out more what our fellowship trained therapists can do for you,
call (732) 333-6360 to
schedule a consultation today!