Core strengthening
To strengthen the core. you do not need to do 100 sit-ups or squats or even join a Pilates class. First and foremost is the transverse abdominus muscle. This muscle wraps around your abdomen and supports the back the best as it is the closest of the abdominal muscle to the spine. Think of it as an internal girdle. To engage this muscle, try pulling your belly button toward the spine and then up toward the ribs. Some people can feel the muscle contract easier if lying on their backs and others find sitting easier. Try both positions and see which is easier and stronger for you. try holding for 5-10 secs then relax. If sitting at a table, try engaging the transverse abdominus and then gently press the hands flat into the table to engage the other abdominal muscles. You should feel more tightening around the abdomen and into the ribs. Hold 5-10 secs. Once you have mastered this try standing and holding the transverse abdominus while washing a dish or brushing your teeth. The more you do it during the day, the stronger this gets and supports the back better.
The muscles of the hip are important core supporters too. The gluteus maximus is the biggest of these and helps with standing up, walking and balance. To exercise this muscle, you can try a bridge. Start lying on your back feet flat on the floor or bed so knees are bent up. try squeezing your buttocks as if holding in gas and lift the buttocks up off the bed as high as you can without pain and good control (no shaking or wobbling), hold for 5 secs and repeat x 10. If you can not lie down, try standing at a counter top and lean onto you hands or forearms to bend at the waist. In this position kick the one leg straight back and hold 2-3 secs x 10. repeat with the other leg. Standing at a counter or sink, try kicking the one leg straight out to the side as far as comfortable and without bending or leaning at the trunk. Keep the transverse abdominus engaged the whole time with this exercise. Repeat 10 times each side. Side stepping at the counter is good for the gluteus medius and minimus. Take big steps sideways but only within a controlled step so you are not wobbly. Eventually you can increase the step length as the strength and balance improve. Walk the length of the counter or if you have an island, walk around the island 5 times.
The group of muscles known as the hip adductors, these move the leg towards the body and are on the inside of the thigh, can be strengthened by squeezing a vinyl ball or pillow between the knees while siting. Hold the squeeze for 5 secs then repeat 10 times.
For the pelvic floor muscles, try lying on your back with a pillow or 2 under the thighs near the pelvis with legs straight out. Your feet should be straight up for the starting position. Roll the legs out comfortably and even while breathing in. Then roll the feet in so the toes come together while breathing out. These are for the rotators of the hip that connect to the pelvic floor muscles. This will strengthening the anchor of the core and may give relief of incontinence.
ALL EXERCISES SHOULD BE DONE PAIN-FREE. These exercises are basic beginner exercises that again should be not increasing pain. If they do, stop and call you PT or Doctor for advice. Feel free to contact us at Fyzical Therapy and Balance Center in Forest Hill, MD today for an evaluation (410) 638-0700