Last February, we talked about “loving yourself to the core” with strengthening and stabilizing exercises and education of what the core is comprised of. This year, we wanted to put your core to the test with core functional movements.
We selected three very common functional tasks to instruct how to implement the use of the core. The three core functional movements are:
- the sit-to-stand transfer: how to get up and out of a chair,
- the log roll: how to get out of bed without straining your back,
- and the trunk or crib lift: how to lift something out of a trunk or a child out of a crib.
We have video demonstrations of all three movements and a written summary below. We hope you have an amazing February and work to keep your back safe and your core strong!
How to Safely Perform These Core Functional Movements
Sit to Stand Transfer
Scoot your bottom to edge of the seat; your feet should be hip-width apart and pulled back under knees. Contract your pelvic floor muscles while drawing your belly button toward your spine, lean forward and breathe out while using legs to stand up.
Log Roll/Bed Mobility
First do a pelvic floor contraction, pull your belly button in toward your spine, then bridge up and shift to your right to center yourself in the bed slightly. Rolling to your left side, bend your right knee, reach overhead and across your body with your right arm and reach across your lower trunk with your right leg while, again, contracting your pelvic floor muscles and drawing your belly button towards spine. Be careful not to push your body over to the left with your legs. Use your core and reaching with your extremities to encourage the roll.
Picking Items Out of Car Trunk/Crib Lift
Face towards the trunk or crib, feet hip-width or slightly wider apart. Bend your knees slightly, hinge forward at your hips while lowering hips slightly and keep your back straight. Once you’re holding the item or baby, contract your pelvic floor muscles, draw your belly button towards your spine, tighten your glutes and lift up to standing while breathing out.
These exercises are also useful for women who may be experiencing Diastasis Recti. Learn more about Diastasis Recti exercises to do and to avoid.