abdominals, back, Core stability, Daily Exercises, Gymn Dangers, Hips, Improving Movement, Injuries, Physio's Personal Tips, Physiotherapy, Pilates, Stability

How stable is your core?? Here’s how to check!

personaltrainerOften, people spend hours doing “core training” in the gym such as sit-ups, planks and the like only to find that they still experience symptoms of instability such as low back pain during training or, they get injured regularly doing exercise. The problem? This kind of “core training” addresses the strength of your abdominal and oblique muscles which are responsible for providing movement but does not train the deeper, stabilising muscles that are responsible for maintaining good alignment of the spine.

Here is a little exercise to introduce the feeling and the essence of stability in you torso. The true “core”:

1. Lie on your back, knees up, feet flat on the ground.

2. Breath, and feel how your ribs move and the shape of your spine changes.

3. Place your index fingers on the bones at the top of your pelvis at the front.

4. Feel what happens when you lift one foot from the floor REALLY SLOWLY!!! No jumping it up!!!

5. Try again and try to not allow any movement in your pelvis or lumbar spine.

Did you hold your breath? Did your pelvis roll toward the side you lifted? Did your back arch away from the floor? Did you get a “ping” of back  pain?

If YES was an answer to any of these questions you have room for improvement in you core stabilisation.

Practicing this exercise is actually a great way to begin the reactivation of your deeper, stabilising muscles.  Breathing as you move and load the spine is essential to prevent rigidity. Our bodies are designed to be fluid and coordinated when moving and breath holding can stifle this and cause us to become to stiff when moving! If you don’t breath while you do anything you won’t do it for very long!!

Mullumbimby-Pilates

For detailed explanation of core stability refer to our previous blog “What is core stability?”. You can find it here: https://northernbeachesphysio.com/2014/03/28/what-is-core-stability/.

Also, watch this video of one of physiotherapists, Angus, walking through the above exercise and explaining how to activate your core!

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abdominals, Balance, Core stability, Daily Exercises, Hips, Injuries, Lifestyle, Physio's Personal Tips, Physiotherapy, Skiing, Sports, Stability

Skiing injury prevention program!

If you are a budding skier then you have probably experienced the frustration of getting injured early in a skiing holiday and missing out on enjoying the rest of your time at the snow. After all that expense, the last thing you need is to be injured!!

The following series of informational videos provides a step by step exercise program designed to improve your skiing specific strength, power and stability. Most importantly, the following exercises will not only help to prevent injury, but will maximise your performance on skis!

Please enjoy the following exercises and always practice caution when learning something new! We’d love to hear how you managed with the program so please, comment below!

 

 

 

 

 

Post by Catherine Stephens (B.App.Sc – Physiotherapy)

Gluteal, Hips, Improving Movement, Physiotherapy, Stability

Happy Hips

Whether you are a walker, a runner, footballer or even a belly-dancer, everyone needs good hip stability to be able to perform their sport (or their art) with optimum control.

Belly Dancers Hips

Poor stability around the hip joint can lead to problems such as trochanteric bursitis, lower back pain, sciatic pain and groin injuries. If you have one of these problems it is possible that you have weakness and poor control of the deep muscles of your hip joint.

Hip stability is achieved by having not only strength of the big gluteal muscles that make up the bulk of your buttocks but also good timing of activation and control of the deeper muscles of the hip joint. These deep muscles are responsible for stabilising the hip joint during movement to allow the larger gluteal muscles to move your hip with better joint alignment.

Hips Start

Knees bent, pelvis tilted

To test your deep hip stability simply follow these steps:

1) Stand in front of a mirror with your knees slightly bent (around 30 degrees) and your pelvis tilted forwards.

Now place your hands on your hips to feel the muscles just behind your hip with your thumbs and your abdomen with fingertips.

Hip exercise

Hips always level

2) Gently transfer your weight to one side, aiming to keep your knee, hip and shoulder aligned on the side that you are leaning toward e.g. your hips stay level with the ground.

Hold for a few seconds then transfer your weight to the other foot, again keeping your hips level.

If you have good stability you should be able to do this and maintain alignment of your hips, knees and shoulders, as shown in the animated image on the left, and you will feel the muscles activate strongly.

If you have poor stability you will find it hard to keep your balance and you may see your hips drop or your shoulders sway too far out to the side, as shown below.

Happy Hips Wrong

Left – hips crooked, Centre starting position. Right – hips crooked

Practicing this simple movement daily can help to improve the stability of your hip joint.

Keep it up! Remember; stable hips are happy hips!

Post by Angus Tadman B. App. Sc (Phty) Hons Class I