[lastyearisblank]

Hi

Has anyone had luck strengthening their core through situps and stuff? Are there any yoga moves that are especially good for this?

I'm looking online and found some stuff, but would be especially interested to hear what actually works in peoples experiences!

Thanks!

[sabby]

The individual that I home provide for is doing core strengthening excersises atm. He has progressive ataxia and while nothing will reverse this issue, strengthening his core will help him to recover some of his misteps and help him to stay upright and not fall as much (we hope!).

He does a couple of different excersises. One is lying on your back on the floor, arms by your side with palms down, knees bent. Lift your buttocks off the floor while tightening butt and abdominal muscles. Doing a set of 10 and holding position for 5 seconds inbetween each lift is good to start with.

Another excersise is laying on back on floor, knees bent, tucking chin in, stretching arms towards knees and pulling head/neck/shoulders off of floor. Very similar to situps. Again, set of 10 holding position for 5 seconds good to start with.

Good luck with the core strengthening!

[anna342]

I have a few that were given to me to help with my back problems which are largely due to instability and core strength being weak.

First is to lay down, knees bent, feet on the floor. Then trying to flatten the back by tilting the pelvis and tightening the muscles in the abdomen and butt. Do that like 15times in a very controlled way for a couple of sets.

The same but with something between the knees and pushing the knees together into it.

The next is sit ups, knees bent, arms in front and reaching towards the knees, whilst looking straight up and slightly back so there isn't a strain on the neck. Once the knees are touched by the fingertips, back down. Again, slow and controlled.

If core strength/back problems are a bit better (after a few weeks I started the next ones). On hands and knees, lift each arm in turn up so it is straight infront. Then each leg straight behind. Then opposites at the same time, so left leg, right arm. But with these a lot of concentration is needed to keep the body stable, not tilt one way or allow the back to move. Also slowly and controlled like the last ones is really important.

[lxegirl]

my core is pretty strong; stuff like situps work only for part of your abs. you could also do flutterkicks, reverse crunches, jackknives, and side crunches so you can get all of that area. also there was this weird exercise a trainer made me do once: take one of those giant exercise balls, put it between your legs, and hold it using your leg muscles. then raise your feet towards you while keeping your legs straight, and also lift your back off the ground at the same time. thats a good one. good luck!

[lynn P.]

Most people only think of abdominals when strengthening their core, but an equally important area is your back. I have free hand weights at home and I use the heaviest ones and lean over with the weights in front hanging and stand up keep them close to the body - this strengthens the lower back. Only do this if you don't have problems. Strengthening your upper back improves posture and helps the abdominals.

You can also go on your knees with hands on the floor like a cat or dog - extend the your arm straight out and the opposite leg - you can feel the core helping you balance...then alternate several times.

The bicycle move is also good for abdominals - lay on your back and raise and move legs as if riding a bicycle - I put my hands under my backside for support. Do a variation of the sit up but this is a more advanced sit up - roll your body a little side ways with legs slightly bent and do sit ups - this strengthen the side abdominals.

If you sit at a desk to do computer work - you could use a big balancing ball. This forcing proper posture and balancing for the core. I saw one elementary school had the kids use these instead of chairs. There was less figeting and noise. Good luck.

[Perna]

Balance is a big deal with the core and there are several yoga exercises one can do to help with that.

[lastyearisblank]

Thank you all for these wonderful ideas, yes it's for back pain. The current one I'm doing is the one where you lie on your back and suck in your stomach like you're putting on a pair of tight jeans. When I build up a little more strength I'm gonna try these. Thanks again!

[googley]

Here are some exercises from the Mayo clinic. I did some of these when I hurt my back. http://www.mayoclinic.com/health/core-strength/SM00047
Good luck. Remember not to push yourself too hard as you can hurt yourself more that way.

[Beholden]

I recently finished physical therapy due to low back pain. It was because of week abdominal/core muscles.

One that I started with was a warm up 'stretch'. Laying flat on your back, squeezing your tummy in and really pressing your low back into the floor, knees both bend, feet on the floor about shoulder width apart,
pull your right knee to your chest and hold it for about 30 seconds. Then do the same with your left knee. Do 5 reps with each leg.

The second part or more advanced step is to stay in the position of flat on back, knees bend, tummy squeezed/low back pressed into the floor, do alternate leg lifts, with the leg not fully straight out. Do 10 leg raises each leg. Raise the leg only about 10inches off the floor.

I do those all the time now to just keep me out of pain. If I get bored with that one, I do bicycle like moves but making sure my abs are really sucked in (keep breathing!) and the low back really pressed into the floor. I guess that is the 'secret'.

My problems with back pain may be different than yours, but this stretch is very gentle and the leg raising is an easy one to begin with. If it is too hard or your muscles are strong enough, try bending your knee more.

[salukigirl]

Something people don't think about is their posture. If you consciously think about how you are sitting and standing, and correct it to make your back straight, you will feel how it works your core muscles. If you focus on keeping those muscles tight and keeping your posture good throughout the day...it actually helps. And as back pain is also caused a lot by poor posture....it's all around a good thing to pay attention to (I feel like my mom haha)

There is one exercise I do that is very core strengthening......but I don't know how difficult it is to do if you have back pain.

Basically, I sit with my back at a 45 degree angle. Then I lift my legs up at a 45 degree angle so that I'm in a V basically and hold it for 10 seconds. Another way that might be easier is to lift your legs, bent, until your thighs are perpendicular to the floor (this might be a weird way to describe it but you're kind of in the shape of a 4 if ya think about it). Then again I'm a masochist haha

[Beholden]

Originally Posted by salukigirl

Something people don't think about is their posture. If you consciously think about how you are sitting and standing, and correct it to make your back straight, you will feel how it works your core muscles. If you focus on keeping those muscles tight and keeping your posture good throughout the day...it actually helps. And as back pain is also caused a lot by poor posture....it's all around a good thing to pay attention to (I feel like my mom haha)

There is one exercise I do that is very core strengthening......but I don't know how difficult it is to do if you have back pain.

Basically, I sit with my back at a 45 degree angle. Then I lift my legs up at a 45 degree angle so that I'm in a V basically and hold it for 10 seconds. Another way that might be easier is to lift your legs, bent, until your thighs are perpendicular to the floor (this might be a weird way to describe it but you're kind of in the shape of a 4 if ya think about it). Then again I'm a masochist haha

Not that you are a masochist.....but that our posture counts! As well as (according to my physical therapist) the way we do everyday things. Like taking the wash out of the washing machine and putting it into the dryer. She showed me to use the "golfer's pick-up", that is bending one knee, lifting the other leg off the ground and bending at the waist and then lifting out the wet cloths. Also pivoting the feet, not twisting at the waist/hip when transferring the load into the dryer. It does work when you really concentrate on simple everyday tasks.

I think she called it "joint preservation". Learn how to do every day activities in the best posible joint preservation way

[Gus1234U]

i am in PT for a herniated disk in my lower back, and i've been inactive and over weight for far too long, so they recommended that i start many of my exercises in the pool, where there is little risk of damage or injury.... i like it better there anyway