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Core Stability Training

What is Core Stability?

Your core is made up of many different muscles including your abdominal muscles, your glutes, your pelvic floor, your diaphragm (breathing muscle) and your back muscles. All of these muscles need to be trained to engage and work together. Core stability is the ability of these muscles to provide stability, balance, good posture and mobility.

The muscles that make up the core are:

1. Inner Unit (Deeper Muscles)⠀

  • Soft tissue massage
  • Joint mobilisation
  • Joint manipulation

2. Outer Unit (Superficial Muscles)⠀

  • Stretching muscles
  • Muscle inhibition

Why is Core Stability Training important?

Strengthening your core can help greatly with relieving back pain, increasing your coordination and balance, improving performance in exercise and dance, as well as recovery postpartum.

If there is a weakness in the core muscle group it can lead to pain and degeneration of the spine over time.

If you notice that you start to experience lower back pain after standing up for more than 15 minutes, then you may have a weak core.

Improving your core stability can help with improving:

  • Standing posture
  • Sitting cross legged
  • Running posture
  • Stopping posture
  • Kyphotic posture
  • Cycling posture
  • Slumped shoulders
  • Sitting posture
  • Scoliosis

How do I improve my Core Stability?

You can improve your core stability by practicing exercises that improve the strength of the muscles that make up the core.

Find a manageable time and schedule to do your core exercises, so that it can become a routine or habit.

Ideally you should do core exercises 3-4 or more times a week. You do not need to do loads of different exercises, 3-4 exercises work well with great results.

At City Osteopathy & Physiotherapy our therapists can provide you with a wide range of exercises that help to stabilize and strengthen your core. We also have a range of equipment including pilates reformers to help you develop your core.

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