Your Physical Therapy

Means of Core Stability 

Core stability is a group of muscles surrounding your back and abdomen. These muscles are also known as the 'core', Core stability means ability of the person to control his/her the position and movement during some specially exercises this exercises work centrally in a axial point in body, core stability exercises works deeply in your back and abdomen muscles which connect to the spine, pelvis, shoulders and help your to maintenance good health neutral posture and improve for all arm and leg movements

Core stability exercises benefits 

1- Improve coordination in your limbs 

2- Increase your functional activities 

3- Improve your body postural 

4- Increase your body Range of motions (ROM)

5- Reduce risks factors of injury

6- Improve general body power

1- Breathe normally and do not hold your breath, holding breath is sign that you are not relaxed

2- You can use Core stability exercises as cooling down after hard exercises

3- Don't let your abdominal muscles bulge that mean you using your rectus abdominus muscle instead of the transverses abdominis

A) Support your feet by chair placed under your heel if you find that exercises hard hold to 1 Minute then relax repeat this for 5 time

B) increase difficulty of the exercises by remove the chair and hold 30 seconds then relax repeat this for 3 time

a) Lie on your back with your knees flexed and your feet flat on the floor.

b) Rise up your pelvis so that you form a bridge position with a straight line running from your shoulders to your knees.

c) Release your left leg off the floor and extend it so that it continues the straight line. You should be able to feel your right buttock, your back, and lower abdomen working to keep the position.

d) Hold for 30 seconds then repeat 3 times for each legs. 

Note : avoid your pelvic tilt at all while your leg raised

a) Balance on the floor on your hands and knees. back should be flat and your hips parallel to the floor.

b) Raise one leg behind you as much as you can and don't rotating your hips or arching your back. The movement should be slow and controlled.

c) hold for 30 seconds then relax repeat 3 time for each legs

a) Balance on the floor on your hands and knees. back should be flat and your hips parallel to the floor.

b) Raise your right arm out in front of you then raise your left leg out behind you, keeping it straight

c) hold for 30 seconds then relax repeat this in the other side and relax. Repeat this exercise 3 time for each side