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Looking after your CORE

Core stability is a term generally used to describe the activity, strength and function of the deep abdominal, gluteal, lower back and pelvic floor muscles.

A properly functioning core provides support to the joints and assists with control of movement. 

A weak core may allow for too much, possibly poorly controlled movement, leading to injury when doing certain activities or exercises. A weak core may make you prone to developing lower back or pelvic pain, as well as hip and knee pain. 

Your core muscles need exercising regularly. A lack of everyday movement and specific exercises to target the core muscles can lead to a weak core.

Over the last six months, we have seen a significant increase in the lower back, hip and knee injuries associated with weak core muscles, particularly the gluteal or buttock muscles. We suspect the reason are the COVID-19 restrictions resulting in less everyday movement, less exercise, less access to gyms and exercises classes etc. 

PhysioPilates is a modified and adapted version of the Pilates exercise method, excellent for developing the core muscles safely and effectively. For more about PhysioPilates, please click here.

 To prevent core related injuries from developing, here are some movements and exercises you can try:

  • Lying on your back, bend both knees, draw in your belly button, gently tense your buttock muscles and push your hips upwards while driving through your feet to create a 'bridge', hold for 10 secs, lower the hips and relax, repeat ten times.
  • Sitting or lying down, draw in your belly button, clench your buttock muscles, hold for 5 seconds, and then relax, repeat ten times.
  • From a seated position, draw in your belly button, stand up pushing from your hips, stand with stiff straight knees for 5 seconds, and then slowly sit down again, repeat ten times.
  • In a standing position, draw in your belly button, gently clench your buttock muscles, bend one knee, so the foot hovers just off the floor, try and keep your hips level and back straight, hold for 5-10 seconds, repeat ten times on both legs.

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Doing these exercises for short periods, regularly throughout the day will help you maintain and improve your core muscles function and reduce the likelihood of developing a painful injury.

If you have any questions or would like a specific and targeted PhysioPilates exercise programme designed for you, please get in touch by emailing us at This email address is being protected from spambots. You need JavaScript enabled to view it..

By Simon Coghlan.

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