A strong core is a happy core!

As physios in Adelaide, we love looking at the big picture. It gives us immense happiness at the thought of helping all of you with your short term aches and pains and what can be done in the long run to help you remain in pain-free states.

Every time you see your physio, there is a certain term that is used quite often: ‘CORE STRENGTH’. No matter what you present with, there is a certain degree of truth that strengthening your core can relieve you from most pain-related issues.

Simply strengthen your abdominal and back muscles and voila … done and dusted! Now, before I get into the nitty gritty of how we can strengthen our cores and the benefits of having a strong core, let’s look at what the core muscles look like shall we?

What lies beneath?

How far can Pilates take you?

Pilates was founded by Joseph Pilates in the 1920s and it’s been one of the most effective and trending forms of strengthening in recent times. True to its original name, ‘CONTROLOGY’, Pilates focuses on control of body, position and movement. It was based on the principles of Concentration, Control, Precision, Flow and Breathing.

Pilates concentrates on re-activating dormant deeper core muscles that help stabilise the trunk and lower back and, in the long term, reduce disability, pain and recurring pain.

Whether you choose mat or equipment depends on your level of fitness, comfort and also on the assessment done by your physiotherapist. It’s always a good idea to start slow but head along steady as a rock when it comes to taking care of your body!

Is Pilates just the current trend or is there something truly magical?

So based solely on the principles, I would say Pilates is not just a way about strength-building or training the muscles in your abdomen and back, but also a great way of controlling your breathing, expanding your lung capacities, and a form of meditation where the sole priority is your body and mind working in synchronisation.

All these benefits are just the tip of the iceberg. The list below is how truly magical Pilates can be:

1. It helps improve muscle endurance, strength, flexibility and body control.
2. Apart from working on core strength, it also helps build lower and upper body strength.
3. It helps reduce body fat and lower BMI to a certain extent and can be used as an adjunct to other forms of weight-loss exercises.
4. It helps reduce disability in people with chronic pain by promoting graded and controlled movement.
5. It is recommended in patients with heart conditions and high blood pressure as well as other systemic diseases due to its controlled and mild nature of exertion (though you do need a clearance from your doctor and physios before you decide to start).
6. It has additional benefits for the expecting mother and her foetus all throughout pregnancy. It helps you strengthen abdominal and pelvic floor muscles, reduce pregnancy associated back pain and controlled breathing needed for a smooth ride to child birth.
7. Since it focuses on abdominal and pelvic floor activation and strength, it also has added effects in reducing pre-menstrual pain and cramps.
8. Research suggests it is one of the most effective ways of starting a rehab program for post-injury and post-surgical procedures to avoid deconditioning.

At Therapia, our Adelaide physiotherapists will specifically design protocols suited to your individual needs.

So, don’t ignore your core muscles. Instead, book an appointment with one of our therapists to have a full assessment so you can be on your way to a strong and a happy core!

We wish you an active, healthy and pain free life!

References:

Dillard D 2013, ‘Perinatal Pilates’, International Journal of Childbirth Education, Vol 28, No 1, pp.20-25.

Wells C, Kolt G & Bialocerkowski A 2012, ‘Defining Pilates Exercise: A Systematic Review’, Contemporary Therapies in Medicine, Vol 20, pp.253-262.

Kao Y, Liou T, Huang Y, Tsai Y & Wang K 2015, ‘Effects of a 12-week Pilates course on lower limb muscle strength and trunk flexibility in women living in the community’, Health Care for Women International, Vol 36, No 3, pp.303-319.

Martins-Menses D, Antunes H, Cruz de Oliveira N & Medeiros A 2015, ‘Mat Pilates training reduced clinical and ambulatory blood pressure in hypertensive women using antihypertensive medications’, International Journal of Cardiology, Vol 179, pp.262-268.