Strengthening the core: 3 physical therapy exercises that may improve core stability

Having a strong core isn’t just about getting ready for beach season. It plays a highly important role in making sure the body maintains balance and posture as well as preventing injury. If you’re looking to improve the stability of your core, don’t hesitate to reach out to REPAIR SI. Our team of expert physical therapists has the skills for targeted physical therapy that often incorporates core exercises designed to help you move more efficiently and reduce the strain on the spine and surrounding joints. 

No matter if you’re recovering from an accident, dealing with chronic low back pain or simply trying to avoid future injury, you can rest assured that building core strength is a smart and sustainable solution. 

What is your core?

The core is made up of more than just the abs. It includes the lower back, hips and pelvis. All of these muscles work in conjunction to stabilize the human body. 

Core physical therapy exercises offer an evidence-based approach for activating and strengthening the various muscles of the core through low-impact, guided movement. 

3 physical therapy exercises commonly recommended to build core strength 

• Pelvic tilts 

This exercise is great for strengthening the deep abdominal muscles and improving the flexibility of the lower back. 

How to perform pelvic tilts: 

• Lie on your back with knees bent, keeping your feet flat on the floor and your arms at your sides.
• Take a deep inhale while you gently arch your lower back so that your pelvis tips forward.
• Tighten your abdominal muscles as you exhale and flatten your back against the floor, tilting your pelvis up
• Hold the tilt for 3-5 seconds.
• Repeat 10-15 times.

• Bird dog

The bird dog exercise works to improve balance and coordination while engaging the full core and back muscles.

How to perform the bird dog exercise:

• Start on your hands and knees, making sure that your wrists are under your shoulders and your knees are under your hips.
• Squeeze your abdominal muscles and focus on stabilizing your spine.
• Slowly reach forward with your right arm and back with your left leg.
• Try holding this position for around 5-10 seconds.
• Go back to the starting position and repeat.
• Repeat 10 times per side.

3. Bridges

Bridges help to activate your glutes, hamstrings, and abdominal muscles, which support optimal spinal alignment.

How to perform bridges: 

• Lie on your back, making sure to keep your knees and feet about hip-width apart.
• Dig your heels down into the floor and clench your buttocks to elevate the hips.
• Keep your shoulders and arms on the ground while you try to maintain the elevated position of the hips for 5-10 seconds.
• Lower down slowly.
• Repeat this exercise 10-15 times.

Each of the core physical therapy exercises listed above offers a means of improving your current fitness level or speeding up recovery from an injury. These exercises are especially beneficial when performed under the supervision of a trained physical therapist. 

Build core strength with expert-guided movement

Strengthening your core is more than a short-term fix, it’s a long-term investment in your health. Improved core stability can make everyday tasks easier, reduce pain, and enhance performance in sports and work alike.

At REPAIR SI, we design each plan specifically to your needs. Our physical therapists can use core exercises  in combination with techniques like the McKenzie Method®, Graston Technique® and class IV laser therapy to improve your core stability.

Ready to try physical therapy that’s tailored to meet your needs?  Contact our team today for more information or to schedule an initial appointment.