CUSTOMIZED EXERCISE AND CORE STABILITY PLAN

SPORTS THERAPY FOR SPORTS INJURIES

Exercise in general is very important for a healthy lifestyle. It is especially important after injury. Such exercises that we provide may include muscle stretching and strengthening, balance and coordination, cardiovascular retraining, and core stabilization.

balancing on ball exercise

WHAT IS A CORE STRENGTHENING PROGRAM?

The Core Strengthening Program is an exercise program that aims to improve stabilization and support to the spine. This is achieved by re-training specific trunk muscles, which may be under used.

Once these stabilizing muscles have been re-trained the muscles of the arms and legs will have a more stable base to work from. This allows you to carry out arm and leg movements with more control and is thought to improve the quality of your movement.

HOW WILL IT HELP DURING SPORT?

  • It will provide more support for your back and may reduce the risk of back injuries.
  • It will provide a more stable base for arm and leg movements, improving the control and quality of your movements.
  • It will improve your muscular co-ordination during movement.
  • As the stabilizing muscles gain more endurance you will be able to perform movements without your technique deteriorating excessively, due to fatigue.
  • Your ability to hold off opponents in contact sports will improve.

PROGRAM OVERVIEW

The program is broken down into stages and must be completed step by step. You should not progress to the next stage until you have mastered the exercises of the previous stage.

 

THE STAGES ARE:

 

STAGE 1

Learn to contract the deep muscles which stabilize the spine. At first this takes quite a bit of concentration. Each individual will master this at their own pace. There is no set time, but perseverance is the key.

STAGE 2

Increase the endurance capacity of the deep stabilizing muscles of the spine, by practicing to contract them in different situations for as long as you can. This will become easier with practice.

STAGE 3

Begin arm and leg movements whilst contracting the deep stabilizing muscles of the spine.

STAGE 4

Progress to the core strengthening exercises, while contracting the deep stabilizing muscles.

At Healthx our therapists are highly skilled at prescribing specific exercises tailored to your needs and ability. It is crucial that your technique and dosage be screened to ensure optimal recovery and prevention of increased symptoms or re-injury. Start making progress towards your return to optimal function and reduced pain with our help.

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PARTNERS IN YOUR CARE...

  • Physiotherapy Association of British Columbia
  • AFCI
  • Canadian Physiotherapy Association
  • K Taping International Academy
  • K Taping International Academy
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