The document discusses the importance of strengthening the core. It states that everyday activities like bending, sitting, and standing rely on core muscles. Maintaining a strong core can help prevent back pain, allow one to participate in sports and activities, improve balance and stability, and promote good posture. The document also discusses the importance of balance exercises and maintaining good body mechanics to help distribute weight properly and reduce risks of injury.

1. © 2008 The Regents of the University of Michigan, Ann Arbor, Michigan 48109
Strengthen your Core:
Posture, Back Health &
Balance

2. What is your Core?

3. What is your Core?

4. Why should I strengthen my core?
Everyday acts. Bending to put on shoes or scoop up a package, turning to
look behind you, sitting in a chair, or simply standing still — these are
just a few of the many mundane actions that rely on your core and that
you might not notice until they become difficult or painful. Even basic
activities of daily living — bathing or dressing, for example — call on
your core.
On-the-job tasks. Jobs that involve lifting, twisting, and standing all rely
on core muscles. But less obvious tasks — like sitting at your desk for
hours — engage your core as well. Phone calls, typing, computer use,
and similar work can make back muscles surprisingly stiff and sore,
particularly if you're not strong enough to practice good posture and
aren't taking sufficient breaks.
A healthy back. Low back pain — a debilitating, sometimes excruciating
problem affecting four out of five Americans at some point in their lives
— may be prevented by exercises that promote well-balanced, resilient
core muscles. When back pain strikes, a regimen of core exercises is
often prescribed to relieve it, coupled with medications, physical
therapy, or other treatments if necessary.

5. Why should I strengthen my core?
Sports and other pleasurable activities. Golfing, tennis or other racquet
sports, biking, running, swimming, baseball, volleyball, kayaking, rowing
and many other athletic activities are powered by a strong core. Less
often mentioned are sexual activities, which call for core power and
flexibility, too.
Housework, fix-it work, and gardening. Bending, lifting, twisting,
carrying, hammering, reaching overhead — even vacuuming, mopping,
and dusting are acts that spring from, or pass through, the core.
Balance and stability. Your core stabilizes your body, allowing you to
move in any direction, even on the bumpiest terrain, or stand in one
spot without losing your balance. Viewed this way, core exercises can
lessen your risk of falling.
Good posture. Weak core muscles contribute to slouching. Good posture
trims your silhouette and projects confidence. More importantly, it
lessens wear and tear on the spine and allows you to breathe deeply.
Good posture helps you gain full benefits from the effort you put into
exercising, too.

6. Why should I strengthen my body?
• Over the age of 50, strength training becomes as
necessary for good health as aerobic exercise
• Prevention of falls
• To ward of diabetes
• Maintenance of weight and bone density
• Increased cognitive function, delay onset of dimentia
• Delay disability and maintain independence

7. Balance (neuromotor training)?
Neuromotor exercise (sometimes called “functional
fitness training”) is recommended for two or three
days per week.
Exercises should involve motor skills (balance, agility,
coordination and gait), proprioceptive exercise
training and multifaceted activities (tai ji and yoga) to
improve physical function and prevent falls in older
adults.
20-30 minutes per day is appropriate for neuromotor
exercise

8. Data & Statistics
Rate of Nonfatal, Medically Consulted Fall Injury Episodes, by Age Group
In 2010, the overall rate of nonfatal fall injury episodes for which a health-care professional was contacted was 43 per 1,000
population. Persons aged ≥75 years had the highest rate (115).
Graphic source: MMWR Quickstats, 02/03/2012
Rate of Nonfatal, Medically Consulted Fall Injury Episodes, by Age Group

9. Good posture & better body alignment

10. • DO: Stand tall and erect
Keep chin tucked in
Keep head and shoulders in alignment
Check posture regularly in a mirror or
large window
Pull head back against headrest in car
seat
• DON’T: Slouch or slump while watching TV or
reading
Sit, stand or lie in one position for too
long
***Believe you are too bent out of shape to
change – it can be done with practice and
a little more effort!
Posture Tips:

11. • Perform postural correction exercises several
times daily to attain and maintain better body
alignment
• You can combine 2-3 exercises at one time;
for example, Bucket, Show-off and Think taller
• Practice exercises anytime, anywhere, e.g.
standing in line at the supermarket, after
brushing your teeth or combing your hair,
while talking on the telephone.
• Use good posture when both seated and
standing (reading, driving, waiting in line, etc.)
Good posture & better body alignment

12.  Good body mechanics are important during activities
of daily living.
 The practice of good body mechanics will:
-help distribute weight throughout the skeleton
in a more anatomically correct manner thus
stimulating more normal forces on the bones,
and encouraging stronger, healthier, denser bones.
-reduce unnatural forces on bones, ligaments,
joints and muscles and reduce risk of fracture,
other injury or back pain.
Body Mechancis Tips:

13. A good motto is: Sit less,
stand more, and, when you
can’t do that, lie down on your
back and exercise to
strengthen it.