With the snow coming down the biggest injuries we see are from falls. The best way to prevent a fall is by improving your balance! Balance is key for activities of daily living allowing you to do more efficiently.
When it comes to balance the most important thing to work on is… you guessed right! Your CORE or abdominal muscles. Having a strong core and foundation is literally the foundation to everything and all movements.
When your think working on your core you may think we are talking about things like sit-ups or crazy plank twists but really, the majority of the exercises prescribed at our clinic are basic isometric (a muscle contraction that does not lengthen or shorten) exercises that are very difficult (in a good way) when done correctly. We think working on the core to help with this holiday season so we can prevent more slips and falls out on those cold, icy Edmonton streets.
Here are three exercises you should try to improve your balance and build those core muscles!
1. Deadbugs
I know when we think about winter we try not to think about the gross creepy crawlers of the summer but this exercise is everything it sounds like and more! Not only are we working on those abdominal muscles but we are working on coordination, hip mobility, and shoulder mobility. Basically, a three for one deal!
With this exercise we want to start on the floor on our back.
Try to ensure your back stays flat on the floor as best as you can throughout this exercise.
Start with all four limbs up in the air. Now lower opposite arm, opposite leg keeping the other two up. And then alternate!
What’s nice about the deadbug is that we can progress or regress it easily.
We can regress it by bending our knees or not lowering our arms as far down, or just moving the legs or just moving the arms.
We can progress it by adding bands, or a couple of light weights.
2. Birddogs
People say this exercise looks like the name implies… but, you can be the judge of that.
The birddog! Such a great core exercise that really tests your balance and works on the anti-rotation of your trunk!
For this exercise we will start in quadruped or in four points. Make sure your wrists are right underneath your shoulders and your knees are right below your hips.
Ensure your spine is in neutral.
Now, take one arm and the opposite leg and extend it out as far as possible. While your limbs are extended away from your body make sure your hips and shoulders stay square to the floor and your back is not hyper extended.
Now repeat on the other side!
Quick tip: Dig your big toes into the floor to help make the exercise more stable and easier to balance.
3. Single Arm Farmer’s Carry
What is a Farmer’s carry? It basically is some sort of weight in your hands while you walk or stand still. Typically walking. So essentially you are doing a farmer’s carry every time you bring the groceries in, and especially if you are the one trip type of person!
For this exercise we will start standing with a weight in one of your hands.
A single arm farmer’s carry will offset your body towards the side the weight is on and your job is to use your core and oblique to lift it back to neutral and hold it there while standing in one place or walking forward.
The biggest thing with this exercise is to ensure you do not overcompensate one way or let the weight win the other way. Make yourself look like you are not carrying a weight at all to the best of your abilities!
We hope these three exercises help you tackle the cold winter and the slippery sidewalks coming your way.
If you have questions about these exercises or how to improve balance in general book an assessment with one of our lovely physiotherapists so they can help you develop the core of your dreams.