Looking To Improve Your Balance? Start With Your Core!
Did you know that having better balance is linked to strengthening your core muscles? Yes, it’s the truth – we’re not joking!
Your core muscles will have a higher chance of keeping you from acquiring persistent lower back pain and other problems if they are strong. They also keep you from losing your footing or collapsing.
A strong core helps you stay upright, which is especially important as you become older and your chance of falling and injuring yourself increases.
Looking to improve your balance? It starts with strengthening your core! Request an appointment at Go Physical Therapy today to learn how our expert physical therapists can help you improve your core strength and balance!
All about your core muscles!
Most people believe that when you work on your core, you’re doing ab crunches, but your core muscles are more than just your abs! There are two classes of core muscles: your inner core and your outer core.
The inner core muscles are attached to your spine. These muscles stabilize your core and keep it in the correct position. The outer core muscles work together with the inner core muscles when you need to move your body and do most of your daily physical activities.
Core stability relates to your inner core muscles, which stabilize your spine. Core strength relates to the outer core muscles and, when properly developed, helps you move around with ease. Regular visits with a licensed physical therapist can help you train both your inner and outer core muscles for better balance and movement!
The link between core strength and balance
Your body has three systems that help regulate and sustain your balance.
The first one is the vestibular system, which gives your brain the necessary information about how we move, our head position, motor functions, etc. The liquid in your inner ear is part of this system, like a “carpenter’s balance” to keep you level. If you’ve ever felt off-kilter or dizzy, the liquid in the vestibular system is off a bit.
Your visual system is the second balancing system. Your eyes convey information to your brain about where you are and the world around you. The third balancing system is the proprioceptive system, which deals with your core and the muscles in that area.
Your proprioceptive nerves are sensory nerves located all over your body. They make you aware of your posture and position compared to things surrounding you. To stay properly balanced, all three systems must be in equilibrium. A weak core is one element that can not only throw off this internal equilibrium but can also make you feel off-balance to the point of falling over.
Physical therapy can improve core strength and balance
To begin focusing on your core strength, you don’t need a lot of pricey gym equipment. Many physical therapists recommend this brief workout if you’re just starting. It’s known as the “drawing in move” or “sucking your tummy in,” if you prefer a less fancy term.
According to the Mayo Clinic, any exercise that involves using your abdominal and back muscles counts as a core exercise.
Here is a fast and easy exercise many physical therapists recommend to patients just beginning to work on theirs. It’s referred to as the “drawing-in maneuver.” We all have probably done it before; ever heard of the phrase “suck your gut in?” This is pretty much the same thing!
Drawing in technique
To begin this maneuver, stand up straight. Find the correct pelvic position by rotating your hips forward and backward until you’re comfortable. Then, take a deep breath and draw your belly button toward your spine.
Next, make sure you are not holding your breath, though, as this isn’t a breathing exercise! You should be able to talk, breathe, and walk around your house with your belly button drawn in. It sounds pretty straightforward on paper, but if you’re older, recovering from an injury, or out of shape, this maneuver will be a little tricky at first.
The goal is to build your core strength until you can hold your belly button for 30 seconds. Then, you can move on to more challenging core exercises. Stop immediately if you feel any pain from this maneuver, as this should not be painful!
As you build up your core, your physical therapist will suggest that you move on to more strenuous activities and exercises that best fit your age and abilities. These will range from bridges and planks for the more athletic individuals to gentle routines (like yoga) for older individuals. Your therapist will also work on specific core exercises to help you balance.
Request an appointment with us today.
Physical therapy at Go Physical Therapy can help if you have a weak core or trouble balancing.
Your physical therapist will thoroughly examine your ailment, assess your physical abilities, and develop a treatment plan tailored to your specific needs. Call our office and make an appointment to get started with a physical therapist!