Core Strength & Balance
Karen Kemmis, PT, DPT, MS, GCS, CDE, FAADE
SUNY Upstate Medical University
Physical Medicine & Rehabilitation and Joslin Diabetes Center
1. Core muscles stabilize and protect the spine.
The “core” muscles: Multifidus; Transverse Abdominis; Pelvic Floor; Diaphragm.
When they work in coordination with each other, they stabilize the spine & pelvis which can
aid in the reduction of low back pain.
2. Good core strength can lead to better balance and stability.
https://rechargehq.com.au/correct-standing-posture/
3. Learn simple core strengthening exercises.
Breathing for core control Breathing for core control
-Sit with both feet on the floor with your spine as
tall/long as you can.
-Place your hands on the sides of your ribs to feel them
expand when you breathe in. Then apply pressure inward
to the sides of your ribs as you breathe out.
-Inhale again, allowing your ribs to expand out to the
sides.
-Exhale, gently pushing your ribs in as you pull in your
abdominals.
Pelvic elevator Pelvic elevator
-Sit with both feet on the floor with your spine as
tall/long as you can.
-Inhale and expand your ribs.
-Exhale and lift the pelvic floor away from the chair, up
into your body as if you are stopping the flow of urine.
-Inhale and allow your pelvic floor to lower back down.
-Exhale and repeat. Imagine your pelvic floor is an
elevator and each time you draw it in the elevator is
moving to a higher level.
Putting it all together: Inhale, exhale as you lift your pelvic floor, gently pull in your
abdominals, and allow your ribs to come in.
Reach up to the cupboard
Reach straight forward
Reach forward to the right with your right hand
Reach forward to the left with your left hand
Lift your knee up as if marching
Slide to the front of the chair, place feet one more forward than the other, stand up
using your hands as little as possible; sit and repeat with the other foot forward
4. Moving into balance with core control.
Wide stance Normal stance Narrow stance
Wide Semi-tandem Tight Tandem* Single limb
semi-tandem semi-tandem*
Wide stance: Breathing with core control/pelvic elevator in standing
Normal stance: Breathing with core control/pelvic elevator in standing
Narrow stance: Breathing with core control/pelvic elevator in standing
Wide semi-tandem stance: Breathing with core control/pelvic elevator in standing
Semi-tandem stance: Breathing with core control/pelvic elevator in standing
Tight semi-tandem stance: Breathing with core control/pelvic elevator in standing
Tandem stance: Breathing with core control/pelvic elevator in standing
Single limb: Breathing with core control/pelvic elevator in standing
Moderately challenging position:
o Look up and down
o Look right to left
o Reach up
o Reach forward as if into trunk
Reach right then reach left
March in place, standing tall with core control
5. Move, challenging your balance with core control.
These are more challenging exercises. You should only attempt them if you are confident
that you will be safe. If you are not sure, don’t take a chance on your own. Consider doing
them if you have someone to spot you OR request a referral for physical therapy for
balance training.
Walking sideways along a wall/counter
Walk along the counter crossing one foot in front of the other (grapevine)
Walk along the counter crossing one foot behind the other
Walk along the counter alternating as you cross your feet one in front and then in back
of the other (carioca)
Walk down the hall heel to toe as if on a tight rope
Walk down a hall on your toes, then on your heels
Walk down the hall looking up then down
Walk down a hall looking to the right, then left, then right, etc.
Standing as if the left foot is in the middle of a clock, step the right foot forward as if to
touch the clock at 12 then back to the center, to 1 then back to the center, to 2 then
back to the center, and continue the same as you go to 3, 4, 5, and 6 o’clock. Then
change the right foot to the middle as you move from the left foot from 6, to 7, 8, 9, 10,
11, 12. Repeat going the opposite direction; now do only even numbers; then only 12,
3, 6, 9, and 12.
Do the alphabet with your hands and feet: left arm traces a big A in the air, right arm
traces B, left foot traces C (while you are only standing on your right foot), right foot
traces D (while you are only standing on your left foot), left arm traces E, etc. Once you
can do this well, do the alphabet with your feet only, alternating left and right for each
letter.
General Information about Balance Training
You should do some static (still) and some dynamic (moving) balance exercises
Always do balance exercises where you will be safe
o For static exercises, you can stand with your back in a corner and place a sturdy
chair in front of you OR in front of the sink with your hands hovering in it
o For dynamic exercises, move along a kitchen counter, or down a narrow hallway
You should feel wobbly when you do balance exercises but not as if you could lose your
balance and fall
Work with a physical therapist if you feel you are unsafe doing these exercises on your
own
Physical Medicine & Rehabilitation Balance Program
315-464-6543
