Keeping your core strong can help protect your back, arms, and legs from injuries. When your core is doing its job, your body moves better and takes pressure off your joints. In the occupational therapy profession, we have a saying, “proximal stability before distal mobility”. It is vital to establish a strong, stable, core before moving on to rehabilitate or “fix” the back and extremities. Oftentimes, when a person’s core is weak, the person compensates with other muscles in the arms, legs, or back. Arm, leg, and back muscles are much smaller, not meant to carry to weight the core is meant to carry. Compensating with muscles to carry the load meant for the core can result in injury and/or pain.
At Balance in Motion, we offer FREE evaluations by trained therapists who can assist with identifying root causes for pain or discomfort. Balance in Motion also offers subscription-based memberships to help you get stronger and reduce pain!
See below for our Easy as 1, 2, 3 Core Exercises that you can incorporate into your routine today:
1. Bird Dog
How to do it:
Start on hands and knees (use a mat or cushion for comfort). Slowly extend one arm forward and the opposite leg back, keeping your back flat. Hold for a few seconds, then return to start. Repeat 5–10 times per side.
Why it helps: Builds core stability, balance, and coordination
2. Standing Marches
How to do it:
Stand tall, hold onto a sturdy surface for support if needed. Slowly lift one knee up toward your waist, lower it, and repeat with the other leg—like marching in place. Aim for 30–60 seconds.
Why it helps: Gently activates the core while also improving balance and hip strength
3. Glute Bridge
How to do it:
Start lying on your back with your knees bent and feet flat on the floor. To perform glute bridges, lift your hips by engaging your core and squeezing your glutes, holding the position for a few seconds before lowering back down.
Why it helps: Strengthens your glutes and hamstrings while enhancing core stability
*wrist and/or ankle weights can be added to each exercise to increase resistance and difficulty*
If you want to learn more about senior fitness, senior therapy, or assisted living alternatives, go to balancinmotionohio.com to sign up for a FREE evaluation or go here to read more about healthy living for aging adults.
