The Importance of the Core in Posture

Your core is much more complex than just abs. The core plays a role in almost every movement our bodies make. As the center of everything we do, here’s why our core is so important to our posture and overall health. 

What is the Core?

The core is a term for the group of muscles located near and around the abdomen, lower back, and pelvis. This area of muscles is important for physical health, because it not only affects the way we exercise and play sports, but it also affects the way we do everyday things, like sitting, standing, walking, and more. 

Getting Deeper in the Core

It’s been proven time and time again that one of the best ways to improve posture is to strengthen the core. When the abdomen, lower back, and pelvis are strong, they can better support you. Harvard Health encourages us to think of the core as the sturdy central link in a chain that connects the lower part of your body to the upper half. It doesn’t matter what the motion you’re doing is, whether you’re out golfing or reaching for something on the top cabinet in the pantry, you’re using your core to move. They go on to explain how your core is the center of most every movement you make. They explain that the core helps:

• With your everyday activities: like tying your shoes or picking something up off the floor. While you don’t think of these as strenuous tasks, your body relies on your core to move up and down easily. 
• Your job: even if your job isn’t physical and you sit behind a desk, your core is still having to support you while you’re in the chair. 
• Give you a healthy back: lower back pain stems a lot of the time from a weak core. Doing exercises to build core strength can help relieve and eliminate pesky lower back problems.
• With physical activity: from sports to running to kayaking and more, your hobbies are powered by the strength of your core. 
• Balance: your core is your body’s stabilizer, which means it helps you move in different directions without falling over. 
• Good posture: if your core is weak, you won’t be able to stand or sit straight for long periods of time. 

How to Build Core Strength for Better Posture

If you’re wanting to have better posture, look no further than your core. Bad posture is typically the result of poor core stability. To improve your posture and build strength, try these effective exercises:

Bird Dog

This exercise makes you rely all on your balance. To do it, you’ll start on the floor with your knees and hands on the ground, in tabletop position. Then, slowly, you’ll extend your left arm out in front of your body while extending your left leg behind. Hold this pose for 10 seconds, come back to center, then switch sides. Do this 10 times on each side. Be sure to keep your abs tight and focus on your balance. 

Cat-Cow

In tabletop position again, this move is a great way to stretch out the spine. When on all fours, tuck your tailbone under and push your spine up like you’re trying to touch the roof, dropping the ears to come down near the arms . Then, slowly come back down to your neutral position. Once back in neutral, you’ll drop your abdomen towards the floor, lifting your neck to look at the roof. Repeat this 10 times, slowly, being sure to not put too much strain on your back. 

Plank Knee to Elbow

Starting in the down dog position, lift your right foot to the ceiling, hold for a brief second, and then move your body to plank position, sending the right knee all the way to the right elbow. Send the leg back out to full plank, and then move your body back to the down dog position and repeat on the left side. Try this for 20 alternating reps.

Bridges

The bridge exercise helps improve core stability by focusing on the lower back and hips. Lying down on your back, place your hands by your sides, bend your knees, and keep your feet on the floor. Pull your core in tight, and then raise your hips to create an elevated line from your knees to shoulders. Be sure to squeeze your buttocks here too, to help support your low back in this position. Hold for 15 seconds, then return down to the ground and repeat. Do this 15 times. 

It’s important to take core work slowly, and to really focus on the muscle you’re working on with each set. Muscle and Fitness explains that by doing reps in a slow and controlled way, you better target each muscle rather than relying on momentum to carry you onto each rep. 

Find Strength with Texas Spine + Sports Therapy Center

If you have pain due to bad posture and need help getting your core into shape, call our team here at Texas Spine + Sports Therapy Center. Our clinic can provide you with a wide range of services that focuses on helping you improve your quality of life. Call today to learn more about how we can help your posture and pain: (512)-806-0015.