Everyone has heard about the importance of a strong core. The more practical question though is how is this affecting to you? First, let’s start off with a brief description of what we are working with or your “Core”.
The core is a general term for the group of muscles surrounding our abdomen and thorax. These muscles consist of the diaphragm, pelvic floor, and the circular girdle of muscles that surround our body. While all of these muscles individually play an important role, it is their work together that really benefits us the most. An analogy I like to use in the office is to think of your core as a soda can filled with your favorite carbonated beverage. Ok at the top of the can we have the diaphragm. the bottom is the pelvic floor. and the sides are all those other muscles. Now, what happens if I was to take that can and poke a hole in one of the sides? Well while an instability in our core might not be as obvious a similar thing is happening. If we lose strength in one aspect of that “can” we lose the overall integrity of our core and it can lead to problems. Some of which we will talk about in part two of this blog.
So now that we know a little more about what the “core” is what are some things we can do to strengthen it. Well my first and go to choice for core stability is the plank. As pictured above the plank is where on your elbows you go into what could be called a push-up position. This exercise is a great entry level exercise because you are doing what is called an isotonic exercise, which means your muscles are staying one length during the exercise.
Here is my typical in office recommendation for doing planks, if you feel that the starting category are to easy then move to the next one.
Improve Your Core Stability with Planks
- 15 seconds hold with knees on ground
- 30 seconds hold with knees on ground
- 60 seconds hold with knees on ground
- 20 Seconds hold at full plank position
- 40 Seconds hold at full plank position
- 60 Seconds hold at full plank position
- 2 Minutes hold at full plank position
If ever you feel that you are doing the exercise incorrectly or are experiencing any issues while exercising, contact Dr. Sam at (573) 250-7427 for a free consultation!