Enhancing Core Strength for Injury Prevention and Recovery

Maintaining physical fitness and nurturing strong core muscles can play a crucial role in both preventing injuries and expediting recovery when injuries do occur
Enhancing Core Strength for Injury Prevention and Recovery
Published Date
May 2, 2023

Accidents can happen anywhere, regardless of how cautious one is. However, maintaining physical fitness and nurturing strong core muscles can play a crucial role in both preventing injuries and expediting recovery when injuries do occur. In this blog, we cover some core strengthening exercises to help you in the future. But first, let us begin with which muscles make up the core. 

What Makes Up The Core Muscles?

While many associate core muscles with just the abdominal muscles or the “six-pack”, they encompass a broader set of muscles. These include:

  • Rectus abdominis (or the 'six-pack muscles')
  • Transverse abdominis (your lower abs)
  • Inner and outer obliques (located on your sides)
  • Multifidus (deep muscles in your lower back)
  • Erector spinae (running along your spine)
  • Diaphragm (at the base of your ribs)
  • Pelvic floor muscles (contributing to continence, and playing a role in pregnancy and childbirth for women)

Additionally, the muscles in your back, chest, and glutes are also part of your core muscles.

If your core muscles are robust, they can reduce the likelihood of damaging other soft tissues like ligaments, tendons, or spinal discs in the event of a work-related or car accident injury. Building and maintaining strong core muscles is a proactive approach to safeguarding against injury and enhancing your recovery should an accident occur.

Effective Core Strength Exercises

The following core-strengthening exercises can be employed both before and after an accident, contributing to reduced recovery time in case of a workplace or auto accident injury:

  1. Jackknife
  • Lie face up with your legs and arms extended.
  • Tighten your abs to push your lower back into the ground.
  • Lift your legs and upper back by pointing your toes whilst squeezing your thighs and glutes together. Reaching your hands up to meet your feet. Your body will form a V shape. 
  • Slowly lower your arms and legs to the starting position.

  1. Plank
  • Position your forearms on the floor under your shoulders.
  • Extend your legs behind you with your toes supporting your body weight.
  • Maintain a straight line from your shoulders to your heels.
  • Keep your head and neck in a neutral position, in a way that you look down at your hands.
  • Hold this position as long as you can.

  1. Side Bend
  • Begin in a side plank with your hand and arm under your shoulder.
  • Modify your foot placement to your preference.
  • Dip your hips toward the ground and then raise them back up.
  • Repeat on both sides.

  1. Half-Kneeling Chop
  • Begin on your knees, with one leg extended a few feet in front and bent at a 90-degree angle. The foot must lay flat on the ground.
  • Hold a light dumbbell near the knee on the ground.
  • Lift the weight diagonally toward the ceiling on the opposite side, twisting your abs.
  • Keep your hips facing forward, with your core muscles rotating.
  • Lower the weight back down by your hip.
  • Repeat, then switch to the other side.

  1. Leg Raise
  • Lie face up with your legs extended.
  • Place your hands at your sides or under your hips.
  • Raise your legs toward the ceiling, keeping them straight.
  • Lower them, stopping a few inches from the floor.
  • Ensure your lower back remains flat on the ground throughout the exercise.
  • Repeat 

Investing in core strength through these exercises can be a valuable step toward preventing injuries and facilitating recovery. Remember that a strong core supports your overall musculoskeletal system. If you ever face a work-related accident or auto injury, you'll be better prepared for a smoother recovery process.

But should you find yourself in such an injury, opt for premium treatment and expert guidance at HEMA. Our doctors are board-certified and experienced in musculoskeletal injuries. To know more or book an appointment, reach out to the experts at HEMA right away! 

Weekly newsletter
No spam. Just the latest news and tips, interesting articles, and exclusives from your doctors in your inbox every month.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

This is why we do,
what we do!

I Highly recommend, A Doctor with good bed side manners is hard to find. Dr. Baynes has been not only a good doctor but also very fair in his dealings with me. Jonathan

Jonathan S

03/22/2022

Easy to get an appointment. Everyone is so friendly and Dr Baynes listened to my concerns. He came up with an easy plan to follow and setting up my next appointment was just easy.

Maureen J

03/09/2022

Dr Moise’s patience and diligence is amplified by his knowledge and direct patient care and bedside manners. Denise and the rest of his staff are cordially friendly, responsive and dutiful - my experiences with them make me feel safe and in competent hands.

Wayne B

06/21/2022

Blogs / Articles

Featured Article This month

Popular Articles

Debunking Common Orthopedic Problems: Insights and Solutions

calender image

June 20, 2024

|

clock icon

7 minutes to read

By being aware of common orthopedic issues, their causes, and preventive measures, you can safeguard your musculoskeletal health. In this comprehensive guide, we delve into these common disorders and provide valuable insights from the perspective of an orthopedic surgeon to prevent them to facilitate a healthier life.

Read More

Navigating Through Common Foot Disorders

calender image

June 17, 2024

|

clock icon

5 mins to read

Neglecting the care of our feet can lead to various foot disorders that may impact our overall well-being. For healthy feet, read below and get to know more about common foot disorders and how to prevent them.

Read More

Managing Pain After A No-Fault Car Accident

calender image

May 11, 2023

|

clock icon

4 minutes to read

Muscle soreness, aches, and pains are among the most common, and they often require specialized care due to their less obvious nature

Read More

5 Easy Tips for Better Workspace Posture – Your Back Will Thank You!

calender image

July 29, 2023

|

clock icon

6 minutes to read

29% of all workplace injuries in the United States are linked to long hours of sitting and poor posture. Time to check your posture!

Read More

Physical Therapy After a Car Accident? Here's Why You Should

calender image

July 22, 2023

|

clock icon

5 minutes to read

While resting up is nice, your injured area needs more than just that to heal – better and faster. That's where physical therapy steps in.

Read More

Busting Myths About No-Fault Car Accidents

calender image

June 24, 2023

|

clock icon

4 minutes to read

New York's "no-fault" system has your back, but those car accidents can be confusing. Know what to expect (and what NOT to).

Read More

Orthopedic

All Blog Posts

Debunking Common Orthopedic Problems: Insights and Solutions

calender image

June 20, 2024

|

clock icon

7 minutes to read

By being aware of common orthopedic issues, their causes, and preventive measures, you can safeguard your musculoskeletal health. In this comprehensive guide, we delve into these common disorders and provide valuable insights from the perspective of an orthopedic surgeon to prevent them to facilitate a healthier life.

Read More

Podiatry

All Blog Posts

Navigating Through Common Foot Disorders

calender image

June 17, 2024

|

clock icon

5 mins to read

Neglecting the care of our feet can lead to various foot disorders that may impact our overall well-being. For healthy feet, read below and get to know more about common foot disorders and how to prevent them.

Read More

Our Locations

Astoria, NY

30-16 30th Drive, 2nd Floor

Astoria

NY

11201

Ph:
201-871-4000
Fax
201-608-6938

Brooklyn, NY

100 Livingston St 2nd Floor

Brooklyn

NY

11201

Ph:
718-625-9911
Fax
718-625-9517

Newburgh, NY

12 Hudson Valley Professional Plaza

Newburgh

NY

12550

Ph:
845-561-1581
Fax
845-784-4540

South Orange, NJ

South Orange 61 1st St,

South Orange

NJ

07079

Ph:
973-762-8344
Fax
973-762-1621

Bay Ridge, NY

Brooklyn 9711 3rd Ave

Brooklyn

NY

11209

Ph:
201-871-4000
Fax
201-608-6938

Freehold, NJ

55-77 Schanck Road

Freehold

NJ

07728

Ph:
732-577-0400
Fax
732-577-0422

Bronx, NY

3612 E Tremont Ave

Bronx

NY

10465

Ph:
718-663-4274
Fax
--

Englewood, NJ

54 S Dean Street

Englewood

NJ

07631

Ph:
201-871-4000
Fax
201-608-6938

West New York, NJ

5605 Palisade Avenue

West NY

NJ

07093

Ph:
201-422-7400
Fax
201-608-6938

Staten Island, NY

24 Bradley Avenue

Staten Island

NY

10314

Ph:
718-667-5761
Fax
718-667-4997

University Ave, Bronx, NY

1973 University Ave, Bronx

Bronx

NY

10453

Ph:
718-940-4000
Fax
718-509-3582

In your search for a doctor dedicated to your well-being, we stand out for a simple reason – HEMA GENUINELY CARES! 

Request an appointment

Connect with us and get the latest news & articles from your doctors

Privacy Policy

© 2024 Health East Medical Alliance. All Rights Reserved.