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Did you know that a strong core can reduce stress on the joints and assist you to achieve better posture? Strengthening the core is important to effectively stabilise, balance, and provide the body with the necessary support for most every day activities. 

Core strength is also the basis for all co-ordinated and powerful, active movements. 

What Are the Symptoms of Weak Abdominal Muscles?

plank exerciseSigns of weak core muscles include lower back tension due to compensation, pain in the lower back, and/or reduced range of motion in side-side, or reaching actions. If left unchecked, this may progress to acute lumbar tension and/or pain including difficulty with daily tasks such as standing from a sitting position, and/or getting dressed.

Strengthening | Plank Exercise

Strengthening the abdominal muscles is highly important for stabilisation of the hips, lower back and overall posture. A plank is an excellent example of an exercise which effectively strengthens your full body, while targeting core muscles. An additional benefit of increased abdominal support, is increased lower back support and reduced pain.   

Plank Instructions

  1. Find an area where you can extend your whole body length. Using an exercise mat will all also provide enough padding for you to be comfortable on the floor.
  2. Begin on all fours, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
  3. Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and engaged, and your body in a straight line (a neutral spine) from ears to toes without sagging or bending. 
  4. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
  5. Hold this position for 10 – 30 seconds. Release to floor.
  6. Over time work up to 30, 45, or 60 seconds, for a maximum of two minutes.

Note: If pain is experienced during these exercises, stop immediately and seek medical advice. 

Enquiries

For further information regarding Remedial Massage, or treatment options, please contact us via email. Access to free online resources including stretch and exercise video resources can also be found on our website.

Entegra Health
Remedial Massage Melbourne