Looking for the Best Core Strengthening Physical Therapy Exercises? Here's what the current Research Shows

In this post, we’ll explore the best evidence for core strengthening and highlight the top 5 exercises commonly used in Physical Therapy to enhance core strength. “Core strength” means more than abdominal muscle strength. A strong core strengthening program would include exercises for front abdominal muscles, side oblique abdominal muscles and back muscles which creates a ring of support around your core region. This ring of core support is essential for overall health and well-being. It provides stability, supports proper posture, and helps prevent injuries. Core strengthening exercises are a key component of physical therapy for improving mobility, reducing pain, and enhancing athletic performance. Research consistently shows that strengthening the muscles of the core leads to better balance, improved posture, and decreased risk of injury.

Why Core Strengthening is Important

Decreased core muscle strength can contribute to back pain, poor posture, and a higher risk of falls or injury. Research evidence suggests that strengthening the core can:

• Improve posture and spinal alignment

• Prevent lower back pain and injuries

• Enhance athletic performance

• Increase stability and balance

• Support rehabilitation after injury or surgery

  
  

Top 5 Core Strengthening Exercises

Disclaimer: Before attempting any of the following exercises, please ask your Health Care or Physical Therapy provider to be certain if it is safe for you to do these exercises and to ensure you are doing them correctly.

1. Standard Planks

   • Reason: Standard planks are a great full-body exercise that specifically targets the abdominals, back. Use caution, as it is strenuous on your shoulders. Standard planks help improve spinal stability and activate multiple core muscles at once, promoting strength and endurance.

2. Side Planks on forearm

   • Reason: Side planks on forearm are an effective exercise for improving coordination between the upper and lower body while focusing on core stability Use caution, as it is strenuous on your shoulders. This exercise engages the side oblique abdominal muscles, which contribute to the ring of core strength.

3. Trunk Extension on your stomach

   • Reason: Trunk extension activates stabilizers in the back and pelvis. This exercise is particularly effective for improving posture and spinal positioning.

4. Bridges

   • Reason: Bridges target the buttock muscles, lower back, and abdominals. They strengthen the posterior chain, which is essential for stabilizing the pelvis and spine. This exercise also helps improve hip mobility and prevents lower back strain by engaging the muscles that support proper posture.

5. Bird Dogs

   • Reason: Bird dogs enhance balance, stability, and coordination. By extending the opposite arm and leg simultaneously, this exercise activates both the deep core muscles and stabilizers in the back and pelvis. It’s particularly effective for improving posture and spinal positioning.

Conclusion

Core strengthening is a fundamental part of Physical Therapy and plays a crucial role in maintaining spinal health, preventing injuries, and improving overall functional movement. Check with your Health Care or Physical Therapy provider before adding these five exercises into your exercise routine. These evidence-based exercises are a powerful tool for achieving long-term health and wellness. 

Looking for a Physical Therapist in Ellsworth and surrounding areas of Maine? 

Contact active acadia Physical Therapy using link below

https://www.activeacadiaphysicaltherapy.com/