Core stability is essential to every aspect of the rehabilitation process, it functions to dynamically stabilize the entire kinetic chain during movement. Most activities/sports are performed with the upper and lower body and without proximal or core stability the distal movers can’t function optimally and can lead to injury. Strengthening the core can also assist with pain relieve in medical conditions such as non-specific lower back pain.
A comprehensive core strengthening program must be designed and progressed in a systematic pattern from a static posture in a seated, standing or lying down position and progressed to complex tasks were the core is active in all planes of movement with high performance demands.
Here are some verbal cues you can follow to activate your core:
• Draw your naval back to your spine without moving your spine.
• Narrow your waist.
• Pull your stomach away from your pants’ waistband.
• Simulate zipping up your pants and at the same time pull in your abdomen.
• Woman: Tighten your pelvic floor as though you really want to go to the restroom.
• Men: Imagine walking waist deep into cold water.