Core Strengthening Tips During COVID-19

Were you in physical therapy for low back pain prior to COVID-19?  Back pain affects at least 80% of the population at some point in their life.  Physical therapy is one treatment approach to alleviate your pain and return to function.  At some point during rehabilitation, or when meeting with your physician, you were told to complete core strengthening.  Often, you are prescribed “stabilization” exercises to keep your core strong.  With many clinics shutting down or utilizing telehealth, many patients have chosen to continue their exercises on their own.  So here are some tips to get the most of your exercises:

Planks

·  Generally, it’s better to avoid the excessive arch to your lower back when completing planks.  Try squeezing your glutes and tucking your tailbone (posterior pelvic tilt) when performing the exercise.

·  Dig your elbows into the surface like you were trying to touch your toes without actually moving them.  This will give you a whole lot more core activation.

·  Try multiple reps of much shorter bouts rather than prolonged holds to progress the exercise.

· Before propping up into the position, be sure that elbow is directly under your shoulder.

·  When lifting, engage the abs and squeeze the glutes. This is as much of a butt strengthening exercise as it is a core strengthening exercises.

·  Do not over lift your torso or excessively arch your back

· Like the planks, try multiple reps of much shorter bouts rather than prolonged holds to progress the exercise

· Move slow and controlled.  Try not to let the back come off the floor or table

·  Don’t let your rib cage flare up

·  For more of a challenge, try moving through one sequence (right arm, left leg) through an 8-10 second exhale, to develop more advanced control of the movement

·  It is important to not overarch your back or overextend your leg.  This often results in motion of the lower back which is counterproductive to the movement.

·  Be sure to activate the abs and use your glutes to extend the leg. 

We hope some of these cues help with completing your home core strengthening program independently.  Have questions or want more specific tips?  Message us and we will get back to you real soon!