Feeling a bit unsteady these days when you rise from a chair or move in a different direction suddenly? Our bodies are marvels when it comes to movement; however, without strong core muscles, our balance may become impaired, leading to a higher risk of falls. Often taken for granted, core muscles keep our bodies upright while standing, twisting, reaching, and even sitting. So, doesn’t it make sense to keep them strong? Physical therapy can help with this. By targeting those areas of the back, abdomen, and hips which help to stabilize you as you walk, sit, stand, and move about, your balance will be improved, and you can better protect yourself from dangerous falls.
Why Core Muscles?
At your core are several muscle groups, referred to as your inner and outer core. These muscles are stabilizers for the body’s trunk, linking your lower and upper body, keeping you upright without losing your balance. Whether we like it or not, these muscles begin to deteriorate in our 30s and 40s and need specific attention. Falls can happen at any age, so keeping these core muscles strong needs to be on everyone’s list.
How Can Physical Therapy Help You Maintain Your Balance?
Physical therapy provides targeted exercises and various techniques to strengthen all parts of your core, not just one set of muscles in particular. During a consultation, a therapist will evaluate you and determine where the weakness is most prevalent. From there, a personalized plan will be devised specific to you. This plan may include one or all of the following:
Simple exercises: Depending on your abilities and the level of weakness in your core, simple exercises may be the best way to get started. This may include the simple act of rising and lowering yourself in a chair several times in a row. Other possibilities include leg lifts while seated. Taking these movements slowly and gently assures you avoid injury and slowly builds up your core strength.
Abdominal Targeted Exercises: With several muscles contained in your abdominal region, there are different exercises that are beneficial. These include sit-ups and crunches, as well as plank, and each one can be modified to fit you specifically. For example, you can remain seated in a chair and do seated crunches until you can build up more strength.
Balance Equipment: Exercises aided by balance equipment, such as fitness balls and stability boards, may also be included.
Yoga Inspired Postures: Yoga has been around a long time and offers several advantageous postures for building up core muscles. From bridge pose to downward facing dog, back and abdominal muscles are strengthened.
The best advice is not to wait until you experience balance issues. Get started on strengthening your core muscles as soon as possible and keep them strong throughout your life. Working with a physical therapist who can tailor a personal, guided plan to meet your specific abilities and body is the best way to get started. Contact PT Linktoday for your consultation.