Core stability exercises – 10 Benefits and why are they really so good for you?
Core stability exercises – what exactly are they and how can they help me?
Have you ever tried Pilates? Maybe you braved a class or maybe you have never actually even got that far.
If like me, you went along to a Pilates gym class full of at least 30 – 40 other people you may have walked away thinking I’m not really sure what that was all about? The words “zip and hollow” were a little empty and meaningless to me if I’m honest.
Yoga on the other hand, I stretched, I felt a sense of achievement if I got into and out of a warrior pose without falling over but Pilates was puzzling.
I couldn’t feel what exactly I was supposed to be doing and when!? It all sounds so confusing!
During my physiotherapy career I became more interested in core stability exercises as I used them with many different patient types.
I became fascinated by these muscles and I am now on a mission to help everybody I can to understand them and use them.
We all have four muscles that attach directly to our spine that act as core stabilising muscles.
The two most common and well known are the transverse abdominis (lower tummy muscles) and the pelvic floor muscles.
If we can strengthen these muscles and use them functionally then we have created a brilliant inner powerhouse unit that can protect and help prevent further injuries to our backs and our bodies in general.
So, here are the 10 reasons why core stability exercises are so great for you:
1. They strengthen your spine.
Our core stability muscles are deep, inner layers of muscle whose primary purpose is joint stabilisation. They form an abdominal cylinder of stability deep within our bodies around our spine which is often referred to as our “centre”.
These muscles are like endurance muscles that are required to work all day and provide a continuous support to our spine. They should be worked therefore at a slow and gentle pace to avoid fatigue.
Working our core stability muscles during functional tasks like walking, taking the washing in and out and climbing the stairs increases their strength which in turn stabilises and protects your spine.
2. They help protect you from further injuries.
Having a strong abdominal cylinder will help increase the stability of each vertebrae in your back. This then allows your powerful outer muscles to function without cause for concern.
Following an injury it is normal for our inner core muscles to stop functioning. They quite often will switch off when the body is experiencing pain. However, this is when the larger outer muscles try and step in to “help” which often causes muscle spasm or the muscles working to hard to compensate for a lack of support from your centre.
Does this paint a picture to you?
I regularly saw patients in A&E with severe low back pain because they were experiencing intense muscle spasms that were trying to “help” protect their body from further injury. The pain was so severe that when they would try and move, it got worse so they would stay still thinking that would help resolve the injury.
Injuries need new blood flow, new body cells, new nutrients and nourishment to help the healing process. You don’t get any of that by keeping still.
Static = stiff
Movement = nourishment.
Working your inner, deep core muscles allows the bigger muscles to relax and muscle spasm to ease which is the best solution all round.
3. They increase your body awareness and body position.
Knowing how to activate your centre will in turn increase your body awareness of the position your body is in. It’s like a lightbulb moment when people understand this. Often we are so out of tune with our bodies posture and position it is hard to know exactly where we are in space.
Getting to know your body and being aware of how you are moving really does bring a whole new meaning to body awareness. It also helps you to focus hugely on the here and now.
Body awareness greatly improves your posture and reduces unwanted muscle tension as we learn to work our inner core muscles to stabilise our spine and let our outer bigger muscles relax and stop being overworked.
Ladies do you constantly feel like your shoulders are up around your ears?
The larger muscles are not designed to do an endurance job. Hence the increased tension a lot of us feel and hold there is extreme. We need to get back in touch with our shoulder blade stabiliser muscles and glide those shoulders back down away from our ears every time we realise they have crept up again.
Being aware of these bad movement patterns is the first step to reversing them!
4. They massively improve your body confidence.
When you can actively engage and work your core stability muscles your body confidence will soar. You will hold yourself straighter and taller which in turn elevates your confidence. Your shoulders will broaden and you will hold yourself with a much better stance.
If anyone watched Gary Lineker present Match of the Day in his boxer shorts the other week you would have noticed his rounded shoulders and slumped posture – he did not look comfortable at all sat there in his boxers and this exuded poor body confidence.
Standing tall and standing proud oozes body confidence that will help you feel better about yourself to.
5. They help you eliminate leakage problems when toileting.
Our pelvic floor muscles are our body’s natural trampolines that form the floor to our abdominal support canister. They help control the outlet of the bladder and bowel passages, keep the organs up in our pelvis, have a sexual function and help stabilise the spine as they attach directly to our tailbones.
Having good strong pelvic floor muscles help control keeping water, wind and poo in when we need to hang on a bit longer to get to a loo. They also stop us leaking if we cough, laugh or sneeze suddenly. Good usage of these muscles prevents incontinence problems.
6. They improve your posture.
If you can stand or sit with your core stability muscles engaged you will massively improve your posture and feel so much better.
Joseph Pilates has a great quote that says “Never slouch as doing so compresses the lungs, overcrowds other vital organs, rounds the back and throws you off balance.”
Has everyone just sat up straight reading that? Great stuff!
7. They energise you.
Practising core stability exercises using the Pilates method allows you to feel energised. This is because you are focusing on your body awareness and position throughout and engaging muscles that improve your posture.
Strengthening your deep, inner core muscles allow you to expend less energy as you are using muscles that are more efficient to support your body and it’s control.
8. They promote improved oxygenation & circulation to your body.
By breathing laterally as encouraged in Pilates this allows you to work the lower parts of your lungs which are the widest parts of your lungs. Imagine your lungs like two triangles in your chest – the base of the triangles are the furthest away from your shoulders.
When we are tensed or stressed we hold our shoulders elevated up near our ears. We tend to breath shallow into the top parts of our lungs which reduces the amount of oxygen we actually breath in.
By breathing deeply to the base and sides of our lungs we create vital extra space to allow improved oxygen consumption which in turn makes you feel super charged! This increase in oxygen, improves your circulation around your body and helps to nourish and provide essential nutrients to areas in your body that need it.
9. They reduce unwanted muscle tension.
Working our inner, deeper core muscles allows larger muscles to relax and so unwanted tension can be reduced in certain areas. The upper shoulders and our lower back are classic examples here.
If you can activate your shoulder blade stabiliser muscles you will create length between your head and shoulders which improves your posture and helps reduce the upper trapezius muscles from overworking.
If you can activate your pelvic floor and lower tummy muscles your back extensor muscles can lengthen and relax instead of feeling tight and short and hurting every time you bend forward or lift something heavy. Your core muscles will now stabilise the joints in your spine so your muscles who move you can help you do just that!
10. They help you work out without working up a sweat!
A true Pilates work out will make you feel taller and create space for you between each vertebra in your back. You don’t necessarily work up a sweat because the emphasis of the exercise is in the control and precision element of movement. Strengthening postural muscles that work steadily away in the background for us is all about how you are moving and not about how many or how quickly you finish the exercises.
With Core Stability Exercises you feel like you have certainly worked out, but in a toning up way rather than an out of breath, sweaty way.
Pilates is a superb form of exercise that if done correctly you will reap the benefits in more ways than one.
If you are injured or have suffered a previous injury then take care entering large gym classes and choose a smaller class with an instructor who can tailor exercise to your needs or adjust you if needed in class.
My new online programme “Confident Core” is an excellent starting block to learn how to use your core stability muscles effectively and will be available shortly. To join the mailing list so you get all the information as it goes live click <<<here>>>.
For more great advise and tips about posture, core stability exercises and body control follow me at www.facebook.com/MarieFellThePilatesPhysio
I really like what you guys tend to be up too.
This kind of clever work and exposure! Keep up the excellent works guys I’ve included you guys to my blogroll.
Saved as a favorite, I like your blog!
We stumbled over here from a different page and thought
I might as well check things out. I like what I see so i
am just following you. Look forward to exploring your web page for a second time.
I’m not that much of a internet reader to be honest but your sites
really nice, keep it up! I’ll go ahead and bookmark your site to come back later on. All the
best
Hi! Do you know if they make any plugins to help with Search
Engine Optimization? I’m trying to get my blog to rank for some targeted keywords but I’m
not seeing very good results. If you know of any please share.
Thank you!
I was recommended this web site by my cousin. I’m not
sure whether this post is written by him as nobody else know such detailed about my difficulty.
You’re incredible! Thanks!
Hello there! This post couldn’t be written any better!
Looking at this post reminds me of my previous roommate!
He always kept preaching about this. I will forward this
post to him. Pretty sure he will have a great read. Many thanks for sharing!
Woah! I’m really loving the template/theme of this website.
It’s simple, yet effective. A lot of times it’s challenging to get
that “perfect balance” between usability and visual appeal.
I must say you’ve done a superb job with this.
Additionally, the blog loads very quick for me on Internet explorer.
Outstanding Blog!
Hello mates, its enormous piece of writing about teachingand
fully defined, keep it up all the time.
Here is my web site … خرید بک لینک
I am sure this piece of writing has touched all the internet users,
its really really fastidious article on building up new weblog.
I want to to thank you for this fantastic read!! I absolutely
loved every bit of it. I have got you book marked to look
at new stuff you post…
Please let me know if you’re looking for a article
writer for your weblog. You have some really good articles and I feel I would be a good asset.
If you ever want to take some of the load off, I’d really like to write some material for your blog in exchange for a link back to mine.
Please blast me an e-mail if interested. Regards!
After going over a handful of the articles on your site, I honestly appreciate your technique of blogging.
I added it to my bookmark webpage list and will be checking back soon. Please visit my website as
well and let me know how you feel.
I loved as much as you will receive carried out right here.
The sketch is tasteful, your authored material stylish.
nonetheless, you command get got an nervousness over
that you wish be delivering the following. unwell unquestionably come more formerly
again as exactly the same nearly a lot often inside case you shield
this increase.
Wonderful blog! I found it while surfing around on Yahoo News.
Do you have any tips on how to get listed in Yahoo
News? I’ve been trying for a while but I never seem
to get there! Thanks
Dear Medical Professionals,
We are excited to invite you to explore our online bookstore, specifically
tailored for the curious minds in the medical field.
Our collection features a wide range of medical bestsellers, from pioneering research texts to insightful
health guides.
books.toxylact.com
Understanding the importance of accessible knowledge in healthcare, we are
thrilled to offer you the opportunity to download various medical
bestsellers for free. Whether you are a practicing professional,
a student, or simply someone with a keen interest in medical
science, our bookstore is a treasure trove of information.
Immerse yourself in the latest medical insights and discoveries.
Enhance your professional knowledge, or simply satisfy your curiosity about the ever-evolving world of medicine.
Our user-friendly platform ensures a seamless browsing and
downloading experience.
Visit us today and start your journey into the depths of medical wisdom.
Warm regards,
Lactology Foundation
http://www.toxylact.com
Fine way of explaining, and fastidious article to take information concerning my presentation focus,
which i am going to present in college.
My spouse and I stumbled over here by a different website and
thought I might check things out. I like what I see
so now i’m following you. Look forward to looking at your web page yet again.
You need to take part in a contest for one of the highest quality websites on the internet.
I am going to highly recommend this web site!
Hello I am so thrilled I found your site, I really found you
by error, while I was looking on Bing for something else, Nonetheless I am here
now and would just like to say thanks a lot for a marvelous post
and a all round exciting blog (I also love the theme/design), I don’t have time to read
through it all at the moment but I have saved it and
also added your RSS feeds, so when I have time I will be back
to read a great deal more, Please do keep up the awesome job.
Hi there, There’s no doubt that your blog could possibly be
having internet browser compatibility problems.
Whenever I take a look at your website in Safari,
it looks fine however when opening in Internet Explorer,
it’s got some overlapping issues. I just wanted to give you a quick heads up!
Apart from that, fantastic website!
Please let me know if you’re looking for a writer for your weblog.
You have some really great articles and I believe I would be a good asset.
If you ever want to take some of the load off, I’d really like to
write some articles for your blog in exchange for a link back to mine.
Please send me an e-mail if interested. Thank you!
Usually I don’t learn post on blogs, however I wish to say
that this write-up very pressured me to take a look at and do it!
Your writing style has been amazed me. Thank
you, quite nice post.
Its like you read my mind! You seem to know so much about
this, like you wrote the book in it or something.
I think that you can do with some pics to drive the message home a bit, but instead of that,
this is wonderful blog. A great read. I will definitely be back.
Wow that was strange. I just wrote an extremely long comment but after I
clicked submit my comment didn’t appear. Grrrr… well I’m not writing all that over again. Regardless,
just wanted to say great blog!
What’s up to every one, as I am in fact keen of reading this website’s post to be updated on a regular basis.
It carries pleasant information.
Appreciating the persistence you put into your website and in depth information you present.
It’s great to come across a blog every once in a while that isn’t the same unwanted rehashed material.
Wonderful read! I’ve bookmarked your site and I’m including
your RSS feeds to my Google account.
whoah this weblog is wonderful i really like reading your articles.
Stay up the great work! You realize, lots of people
are hunting round for this information, you can help them greatly.
I know this website presents quality dependent content and additional
information, is there any other web page which offers such things in quality?
I quite like looking through a post that will make people think.
Also, many thanks for permitting me to comment!
It’s really very difficult in this full of activity life to listen news
on TV, thus I only use world wide web for that reason, and obtain the hottest news.
Saved as a favorite, I like your website!
What’s up friends, how is all, and what you wish for to say on the topic of this article,
in my view its truly awesome designed for me.
Greetings! I’ve been reading your weblog for some time
now and finally got the bravery to go ahead and give
you a shout out from Houston Tx! Just wanted to tell you keep up the good
job!
I blog often and I genuinely appreciate your content.
This article has truly peaked my interest. I’m going to take a note of your site and keep checking
for new details about once a week. I opted in for your RSS feed too.
Howdy I am so excited I found your blog, I really found you by mistake, while I was
looking on Askjeeve for something else, Nonetheless I am here now and would just like to say thank
you for a marvelous post and a all round entertaining blog (I also love the theme/design), I don’t have time to go through it all at the moment but I have
saved it and also added your RSS feeds, so when I have time I will be back to read more, Please do keep up the
superb job.
This paragraph will assist the internet people for building up new blog
or even a blog from start to end.
Great post however I was wondering if you could write a litte more on this subject?
I’d be very grateful if you could elaborate a little bit further.
Cheers!
Fantastic post but I was wondering if you could write a litte more
on this topic? I’d be very grateful if you could elaborate a little bit more.
Kudos!
Hi, i think that i saw you visited my web site thus i came to “return the favor”.I am attempting
to find things to improve my web site!I suppose its ok to use
some of your ideas!!
I seriously love your blog.. Great colors & theme.
Did you develop this site yourself? Please reply back as I’m attempting to create my
own site and want to know where you got this from or exactly what the theme is called.
Thank you!
If some one needs expert view about running a blog after that i propose him/her to go to see this website, Keep up
the nice job.
It’s hard to come by knowledgeable people for this topic, but you sound like you know what you’re talking
about! Thanks
Hi i am kavin, its my first occasion to commenting anyplace, when i read this piece of writing i thought i
could also create comment due to this sensible article.
What’s up, I would like to subscribe for this blog to
get most recent updates, so where can i do it please help out.
Thanks for the marvelous posting! I truly enjoyed reading it, you might be a great author.I will remember to bookmark your blog and will often come back from now on. I
want to encourage continue your great job, have a nice afternoon!
I know this website provides quality dependent articles and other data, is there any other
site which presents these stuff in quality?
Dear ladies and gentlemen,
Football is perhaps the most interesting sport on our planet, and
predicting the final outcome of football matches is a complex and complex task.
When you make soccer predictions, whether it’s for fun or to make a profit from betting on the games of fortune, you’ll find that there are many soccer analysts on the planet, as well as tools in the form of computer programs that can help you.
in this venture.
Today I would like to introduce you to our successful analytical approach to
football predictions: we use a program that gives full information about future matches based on the ELO
rating system, which also provides information on the performance of the ELO rating, and
also allows to perform Asian handicap tests,
as well as computer simulation of the future match to see the change in the ability to perform
the ELO ratings, as well as in the ELO ratings themselves and more and
more valuable indicative of the outcome of the match objective parameters.
As you can see, we are talking about professional soccer predictions that take into account various factors that
could be predicted in advance.
We offer you a training course using the above mentioned program, the end
result of which will be a great development of your analytical abilities regarding football matches.
For more information and to see evidence of the success of our
analytical football approach please visit:
sport.toxylact.com
We claim that our analytical approach is currently leading in the world of football
predictions and because it allows to successfully analyze not only football
matches, but basketball matches, hockey matches and
more sports!
With respect
Dimitar Kehaiov MD
Bourgas
Bulgaria
This piece of writing provides clear idea in favor of the new users of blogging,
that actually how to do running a blog.
My brother suggested I might like this web site.
He was entirely right. This post actually made my day.
You cann’t imagine simply how much time I had spent for this info!
Thanks!
Why viewers still use to read news papers when in this technological globe the whole thing is existing on web?
Thanks for a marvelous posting! I definitely enjoyed reading it,
you could be a great author.I will remember to
bookmark your blog and will come back someday.
I want to encourage continue your great writing, have a nice holiday weekend!
hello!,I love your writing very a lot! proportion we be in contact extra approximately your post on AOL?
I need a specialist on this space to unravel my problem.
May be that’s you! Having a look forward to look you.
Hi there i am kavin, its my first occasion to commenting anyplace, when i read this
article i thought i could also create comment due to this sensible paragraph.
When I initially commented I clicked the “Notify me when new comments are added” checkbox and
now each time a comment is added I get several e-mails with the same comment.
Is there any way you can remove people from that service?
Cheers!
This blog was… how do I say it? Relevant!! Finally I’ve found something which helped me.
Thank you!
Great post.