Cleveland, Ohio    216-545-4034
MARY GOLDSTEIN PT
  • Home
  • For Women
    • About
    • Women's Wellness >
      • Neck & Shoulder Pain
      • Headache Pain
      • Back Pain
      • Jaw Pain
      • Fibromyalgia/Chronic Pain
      • Treatment Techniques
  • For Pediatrics
    • About
    • Physical Therapy - Pediatrics >
      • Infant Concerns
      • Tummy Time
      • Flat Head Syndrome
      • Neurodevelopmental Issues
      • Treatment Techniques
  • Blog
  • Contact
    • Contact Information
    • Talk To A PT On The Phone
    • Ask About Appointments & Cost
    • Free 20 Min Discovery Visit
  • Treatment Techniques
  • Home
  • For Women
    • About
    • Women's Wellness >
      • Neck & Shoulder Pain
      • Headache Pain
      • Back Pain
      • Jaw Pain
      • Fibromyalgia/Chronic Pain
      • Treatment Techniques
  • For Pediatrics
    • About
    • Physical Therapy - Pediatrics >
      • Infant Concerns
      • Tummy Time
      • Flat Head Syndrome
      • Neurodevelopmental Issues
      • Treatment Techniques
  • Blog
  • Contact
    • Contact Information
    • Talk To A PT On The Phone
    • Ask About Appointments & Cost
    • Free 20 Min Discovery Visit
  • Treatment Techniques

Understanding Core Strength and What to do About It

3/6/2019

0 Comments

 
“Core Strength”… You’ve seen these words on billboards advertising gym memberships, on the latest health-trend manifestos, and on the front page of your fitness magazine. You’ve even heard your close friends and family members chatting about the value of core strength. And yet, you’re not really sure what it is, why it’s important, or why it should even matter to you. The good news is, this post is about to enlighten you. We’re going to give you the ins-and-outs of core strength, its necessity, and what it really means for your health.  ​[...]
For most of us, the idea of core strength is firmly rooted in an image of a young Arnold Schwarzenegger – 6-packs and plenty of muscle. Sure, this is some of what it means to have good core strength, but thankfully, having a strong core doesn’t mean we have to become body builders. Core strength is about a lot more than washboard abs – it’s about strong muscles in your torso, back, and upper legs, that is, muscles that are robust enough to support and maintain a healthy spine and bone structure. So, while it’s an added bonus to develop a great midriff, having strong core muscles contributes to your overall health – not just appearance – in a myriad of ways. 
Think about this for a second: have you ever had back pain or suffered from pelvic pain? This type of discomfort may well have to do with weakness in your core muscles. Because these muscles ensure the stability and mobility of the joints and spinal structure, weakness or stiffness may disrupt optimal body function, thereby leading to pain which can sometimes be chronic. Not only that, but strong core muscles actually prevent injury. Why? Because they strengthen and support the skeletal structure, thereby reducing the risk of damage. By contrast, weak core muscles may have a large impact on posture, pelvic health, possible injury, athletic ability, energy, and endurance, not to mention mobility and flexibility. 
 
It’s clear, then, that core strength is integral to health, but as with most things in life, it’s important to understand the journey is just as important as the result. Some people jump straight into a vigorous, damaging core-strength routine, never consulting a professional and just assuming that “harder and faster” means “better”. Sadly, most of these people do more harm than good, and far from strengthening their core muscles, their overambitious routines actually cause overcompensation, misalignment, stress, and ultimately, pain. It is absolutely essential that core strength training be undertaken with a solid understanding of your body, your particular set of needs, and your personal parameters.   
 
All in all, though, having strong core muscles is both essential in the prevention of injury and in the elimination of various forms of pain. That having been said, we understand that getting into a habit of developing strong core muscles in, perhaps, a little easier said than done. Some people don’t have time for hours in the gym, and others might be daunted by the idea of sit-ups or crunches. Don’t worry – there are safe, effective, and easy ways of increasing your core strength and alleviating your pain, right now. Take a look: 
Core Strength Exercises 
Remember, start moderately and work your way up to more intense routines. Muscles take time to strengthen, so give them the space they need to build in a strong and lasting manner – in other words, avoid injuries by practicing patience.  
 
  1. Plank: Keep your body stiff as you lift yourself up through your arms, almost as though you’re doing a push-up. Hold that position for a set period of time. Increase the number of sets gradually. 
 
  1. Butterfly Sit-Ups: A variation on the standard sit-up, this exercise asks you to connect the bases of your feet together, thus forming a triangle shape. Holding this position, lean back and then come back up to a seated position. Increase the number of sets gradually.  
 
  1. Flutter Kicks: Lying down, lift your feet off of the ground. Make sure your heels do not touch the mat. Lift your legs up slowly, only to let them go back down again. Do not touch the floor. Alternate the legs to perform a “kick”. Increase the number of sets gradually. 
 
  1. Ab-Twist: Sit on your mat with your legs out straight ahead. Lift your legs up from the knee and lean back slightly. Feel the pull in your stomach muscles. While in this position, twist your torso to the left and then to the right. Do this consecutively. Increase the number of sets gradually. 
 
  1. Crunches: Lying flat on your back, lift your legs up at the knee, but make sure your feet touch the ground. Place your hands behind your ears and slowly bring your head towards your knees. Do not lift your feet. Increase the number of sets gradually. 
 
  1. Bridge: Lay flat on your back and place your arms by your side. Lift your legs up at the knees, but be sure to keep your feet on the ground. Now, lift up your pelvic area and form a straight line between your knees and shoulders. Hold. Increase the number of sets gradually. 
 
  1. Side Plank: This is a variation on the “plank” exercise. Instead of lifting up on both your arms, lift up to one side of your body using only one arm; place the other arm on your hips as you do so. Hold. Increase the number of sets gradually. 
 
  1. Push-Ups: This is just like the “plank” form, only here you do not hold the position. Instead, you lift and drop your body consecutively over a period of time. Increase the number of sets gradually. 
 
  1. Yoga and Pilates: These are great forms of exercise that target your core, and they’re wonderful ways to increase both your strength and flexibility in this area. Why not joint a class?  
 
Physical Therapy 
 
Physical therapy is by far the best, most effective, safest, and fastest way of increasing your core strength and eradicating pain. A hands-on, professional therapist will not only alleviate your pain by treating the root cause of the problem, but he/she will ensure that you maintain a pain-free life by giving you the tools to do so. In other words, physical therapy offers you tailor-made exercises designed to eradicate your pain, strengthen your core, and help you enjoy and maintain the life you deserve. Physical therapy isn’t a temporary solution, rather, it is a permanent and safe answer to your pain: by giving you professional, effective, customized, life-changing care, physical therapy is the best, most effective way to increase core strength and help you live the life you were meant to.  
 
Don’t underestimate the value of core strength both in the eradication of pain and in the maintenance of a pain-free life. Call us today for more information about how we can help you – we look forward to hearing from you. ​
Talk To A PT On The Phone
0 Comments



Leave a Reply.

    Author

    "We Help Adults And Children In Northeast Ohio,  Develop New Skills And Recover From Pain & Dysfunction So They Can Return To The Activities They Love Without Painkillers, Injections Or Multiple Trips To The Doctor’s Office"

    Archives

    November 2020
    September 2020
    May 2020
    April 2020
    March 2020
    February 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018

    Categories

    All
    Aches
    Achilles Tendonitis
    Aging
    Ankle Injury
    Back Pain
    Balance
    Bulging Disc
    Concussion
    Core Strength
    COVID-19
    Daily Exercise
    Desk Job
    Diet
    Exercise
    Exercise Routines
    Falls
    Fear
    Foot Pain
    Golf Pain
    Guide To Stress Management
    Habits
    Habitual
    Headaches
    Health
    Healthy Habits
    Heel Pain
    Herniated Disc
    Hiking Injury
    Hip Pain
    Holiday Season
    Home With Low Back Pain
    Importance Of Core Strength
    Injections
    Injuries
    Knee Pain
    Low Back Pain
    Muscles
    Neck Pain
    Online Visits
    Over Training
    Over Training Syndrome
    Pain
    Pain Language
    Pains
    Physical Therapist
    Physical Therapy
    Pinched Nerve
    Piriformis Syndrome
    Plantar Fasciitis
    Posture
    Pulled Muscles
    Rest
    Running Injury
    Running Pain
    Sacroiliac Joint Dysfunction
    Scar
    Scar Tissue
    Self-isolation
    Shoulder Pain
    SI Joint
    Snow
    Staying Healthy
    Strength
    Stress
    Stress Management
    Stretching
    Tight Muscles
    Upper Back Pain
    What To Do With Low Back Pain
    Work From Home
    Working From Home
    Work Out
    Work Out Schedule
    Work With Low Back Pain
    Wrist Pain

    RSS Feed

Mary Goldstein
​Physical Therapy LLC 


Address:
​
25901 Emery Rd  Suite 117 Cleveland, OH 44128

Phone Number: 

216-545-4034​

Email: 
​
mary@marygoldsteinpt.com

Office Hours: ​
​By Appointment Only

Schedule an appointment

Privacy Policy (click here) 

MEDICAL DISCLAIMER:
All information on this website  is intended for instruction and informational purposes only. The authors are not responsible for any harm or injury that may result. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied on this website. 
 Created by PT Website Secrets
© Mary Goldstein Physical Therapy All Rights Reserved