What Is Core Stabilization?
When most people hear the word “core,” they think of the abdomen or stomach muscles. In reality, core muscles run through the entire length of the torso, from the hips to the shoulders. When these muscles contract, they stabilize the spine, pelvis, and shoulder girdle to create a solid base of support.
These muscles are responsible for keeping us standing upright and moving on two feet, shifting our weight, and staying balanced through any movement. Core stability exercises have been around for some time and are gaining more attention in rehabilitation, particularly because of the influence core strength has on lower-extremity mechanics and performance.
Medically speaking, core stability describes how the muscles of your trunk keep your spine and body stable, maintaining balance and control over your spine and pelvic region during movement. In physical therapy, core stabilization is the activation of trunk muscles to create a stable base of support that allows patients to move their arms and legs safely.
The Benefits of a Strong Core
Core stabilization is for everyone, including professional athletes, and it's typically part of a broader conditioning program alongside flexibility, strength, and aerobic training. A strong core improves postural imbalances such as scoliosis, helps athletes improve their performance, reduces back pain, and prevents injuries.
Where to Start
A search online will turn up thousands of results for core stabilization exercises, but it's still good advice to be evaluated by a physical therapist first, there are core exercises suited to beginners and to more advanced patients, and a therapist can point you toward the right ones for your body.
Most physical therapy programs for core stabilization begin with abdominal bracing, where you pull your navel in toward your spine without holding your breath. Most core stabilization exercises don't require equipment, which makes them easy to do at home.
Three Exercises to Build Core Strength
Basic push-up, excellent for building upper body and core strength. Position yourself face down with hands under your shoulders and on the balls of your feet. Tighten your stomach muscles and bend your elbows to lower your chest toward the ground, keeping your neck neutral by gazing toward the floor. Straighten your elbows to complete one repetition, and don't let your hips sag toward the floor.
Plank, an abdominal exercise that also strengthens the core. Position yourself face down on your hands and the balls of your feet, straighten your arms, tighten your stomach muscles, and lift your hips to form a straight line from head to toe. Hold for 15 to 30 seconds without letting your hips sag.
Bridge, a fundamental core-stability and gluteal-strengthening exercise common among athletes. Lie face up on a flat surface with knees bent and arms by your sides. Slowly raise your buttocks and hips while keeping your stomach tight, then slowly lower back down to complete one repetition.
There are many more core stabilization exercises, but some require the supervision of a physical therapist. Balance and strength go hand in hand when it comes to your health, so whether a move is basic or advanced, have yourself evaluated first for the sake of your safety.