“Core stability has been shown to play an important role in preventing musculoskeletal injuries. It is therefore imperative to examine the components of core strength closely with hopes of identifying possible risk factors for injury and eliminating them. Research has shown that core instability and poor motor control are risk factors for debilitating knee and low back injuries.”1
“The musculature of the core stabilizes the spine in order to allow the spine to accept loading forces. Without these core muscles, the spine would be unable to withstand as little as 90N of compressive force which is less than total upper body weight.”2
These 2 different journal articles show the importance of core strength and it’s relationship between back and knee problems. My clinical experience has revealed the same.
This is why I recommend these 3 key daily habits to improve and maintain your core strength:
- 50 squats
- 20 push-ups
- 2 minute plank
These are baseline recommendations. If you are unable to perform these, modify them as needed and begin increasing your strength and ability until you can do them easily.
If these are a piece of cake then consider adding weight to your squats and push-ups. If you are bored with doing planks every day, switch it up with other types of abdominal exercises like sit-ups or if you have a pull up bar, try adding knees to elbows or toes to bar exercises.
Implementing these 3 habits into your daily routine will improve your core strength. Will you do it?
- Anderson, D et al. Core Strength Testing: Developing Normative Data for Three Clinical Tests (2013). Doctor of Physical Therapy Research Papers. Paper 21.
- Smith C, et al. Dynamic trunk stabilization: a conceptual back injury prevention program for volleyball athletes. The Journal of Orthopaedic And Sports Physical Therapy. November 2008;38(11):703-720