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The body's core muscles - also known as the core - protect the spine and help prevent back injuries. For example, it's activated when you trip or accidentally step into a hole - or when you lunge forward to catch something that's about to roll off the edge of a table. Here, our physiotherapists give you tips for back-friendly core training.
You might not realize it, but you use your core every day in everything you do. It's what stabilizes your body and helps you achieve good posture. That's why it's important to train your core - and luckily, it's easy and something you can do at home on your living room floor without a lot of equipment. In fact, 5-10 minutes a day is enough.
Your core consists of the abdominal and back muscles between the diaphragm (bottom of the chest) and the pelvic floor.
Exercise 1:
Remember to breathe during the exercise as it activates your core muscles
Exercise 2: Plank (with movement)
The plank is not just a CrossFit fad. It's also a great exercise for core training - if you do it right! It's important that you don't slouch your back and shoulders so that your body forms a hammock, or stick your butt out so that you form an inverted V. That is, a straight line from shoulder to heel.
Remember to breathe during the exercise as it activates your core muscles.
You can make this exercise more difficult by doing push-ups or alternately lifting one leg 10-20 cm off the floor - all while maintaining the original position and straight line.
At Capio's nationwide hospitals, you will meet some of the country's most skilled and experienced specialists who work together to give you the best possible treatment. We guarantee you peace of mind and high quality and put you at the center every step of the way.
Contact our skilled medical secretaries via Capio Online Service. Login with MitID so you can get your questions answered safely and securely. We are ready to answer your inquiries within opening hours.