Older adults must have a stable and mobile core to prevent falls and to be able to perform daily tasks and activities. According to physical therapist Gray Cook of Functional Movement Systems, your core consists of muscles and connective tissues (fascia) that runs from below your chest and down to your mid-thighs. They help maintain your stability (movement control and balance) and mobility (freedom of movement). When training your core, you must integrate your entire body, not just isolate your abs.
Standing Chop
Your core helps your body move in various directions while maintaining your posture and balance, according to Cook. One exercise to train your core is the chop, which is a downward movement across the body from a high position to a low position. You may use a cable column machine or a resistance band or rubber tubing.
The cable column provides a constant resistance intensity throughout the range of motion. However, the band and tubing's resistances change, depending on the tension and length being pulled. When you return the band or tubing to its original length, you have to control the movement, which trains force reduction (eccentric strength).
Sit on a stability ball, which requires you to maintain a tall posture. Place the attachment of the handle 1 foot above the head. Use a resistance that you can do without losing your form yet enough to strengthen the core. When the chop movement improves, progress to a standing position. Stand either with your legs hip-width apart or one leg in front of the other.
Standing Lift
The lift is simply the mirror image of the chop, which is an upward movement across the body from a low position to a high position. Use the same approach and progression as the chop exercise, except that you may want to use a lighter resistance because you are going against gravity. For the chop and lift, do 10 to 12 reps for three sets per side. Do not move the trunk and hips. Keep your spine tall throughout the exercise.
3-Point Hip Extension
This exercise activates your hips while engaging your abdominals and spine to maintain posture. From a hands-and-knees position, lift one knee off the floor and extend your hip and leg out behind you. Hold for two deep breaths and return to start position. Do not excessively rotate your body as you do so. Do five to 10 reps per side for three sets.
References
- "Athletic Body in Balance;" Gray Cook; 2003
- "Improving Balance;" Evan Osar; 2007
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