My name is Natalie March from Physio-logical, a chartered physiotherapist in PO9. I am enjoying being back and treating in our Havant clinic after returning from maternity. My son is slowly getting used to being left at his childminders, he has a great time there. I hope you found my last exercises for Plantarfaciitis useful. Today I will give you some exercises to help strengthen and stabilise if you have sacro-iliac joint dysfunction (pelvis/hips out of alignment). Core stability exercises help support your pelvis and back.
A lot of people have weak core muscles. Core muscles are not your six pack muscles (rectus abdominus) they are deeper muscles (transverses abdominus) which support the pelvis and spine, they aren’t always targeted when people are working out.
It is important to make sure you have good core stability to support you back and pelvis which will help maintain pelvis alignment, reduce pain, prevent the risk of injury and improve posture. The exercises below will teach you how to activate your core stability muscles.
Please note that a lot of people who have pelvis alignment problems often describe not feeling level, one leg feels longer or in the wrong place and complain of stiffness and pain around their hips and/or lower back. The best treatment is hands on manipulation and mobilisation to correct the alignment then core stability exercises to maintain the alignment.
Please be aware of your body and take advice from your GP before exercising or send me an email (enquiries@physio-logical.net) for advice and guidance.
Bridge
The bridge is good for strengthening the core stability and gluteal muscles (buttocks).
- Lie on the floor with your knees bent and feet flat on the floor.
- Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to upper body and shoulders remain on the floor.
- Hold 10 seconds, repeat 10 times, 3 times a day.
Superman
This exercise helps strengthen core stability muscles and improves balance.
- Kneel on the floor and place your hands below your shoulders and knees below your hips.
- Extend right leg back and the left arm forward.
- Maintain a straight body line through extended leg, body and extended arm. Repeat with opposite limbs.
- Hold for 10 seconds, repeat 10 times, 3 times a day.
Plank
This is an advance core stability exercise, so only try this if you are used to exercising or once your core stability has improved after doing the two exercises above.
- Hold a straight body position, supported on elbows and toes.
- Tighten the lower abdominals and maintain a straight body line through feet, hips and head.
- Hold for 30 seconds to 2 minutes repeat twice, 2 times a day
For more tips and guidance, visit www.physio-logical.net.