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Sophie Playford

Daily core exercises easy



Is your back back pain due to weak core muscles?


It is not unusual for clients to list back pain as a reason for seeking reflexology.  I used to suffer a lot with back pain myself and it wasn’t until I began running and starting to strengthen my core that the back pain went away.  Prior to that I was convinced it was because I had a crumbling disc or just wear and tear due to pregnancy and having a baby when  I was 40. Whilst not  all back pain is poor core strength, some of it could be improved with better strength, and it’s what we do most often that helps more than what we do once in a while. An instant fix is to suck your belly button in towards your spine and hold the squeeze for a bit before letting go. You can do this literally anywhere, anytime, anyplace. Here are some other simple daily activities you can do to strengthen your core:-   


1.    Abdominal Bracing: This is similar to the belly button to spine technique. Simply contract your abs as if you’re preparing for a punch. Hold for 10-15 seconds while breathing normally, then relax. Repeat throughout the day.   


2.    Pelvic Floor Exercises (Kegels): Just like holding your wee, engage your pelvic floor by squeezing and lifting the muscles you’d use to stop urination. Hold for 5-10 seconds, then relax. Repeat 10-15 times, a few times a day, say every time you go to the bathroom.     


3.    Seated Posture Hold: While sitting, consciously engage your core by sitting tall and pulling your belly button toward your spine. Hold for 10-20 seconds, then relax. This can be done while working or watching TV.   


4.    Plank Hold: A few times a day, perform a plank (even for just 10-30 seconds). Start from your knees if needed, and gradually progress to a full plank.  Ok, Ok, this isn’t something you’d normally do in your daily activities, but it does work.     


5.    Standing Marches: Stand tall and engage your core as you lift one knee to your chest at a time, as if marching in place. This activates your core while promoting balance and stability. 


 6.    Glute Squeeze: Engage your glutes while standing or sitting by squeezing your buttocks together and holding for a few seconds. This works your lower core and pelvic region.   


7.    Diaphragmatic Breathing: Practice deep belly breathing by inhaling deeply, expanding your abdomen, then slowly exhaling while pulling your belly toward your spine. This strengthens the diaphragm and deep core muscles.


Incorporating these moves into your daily routine helps build core strength with minimal effort. You can do them almost anywhere without getting odd looks - although you probably wouldn’t break out into a plank in the queue at the supermarket.  

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