Core Strength: Why It’s Important & What Exercises Patients & Survivors Can Do At Home To Improve Core Strength
Written by Alyssa Amarando, an undergraduate student at UNCW and a Public Health Intern at Going Beyond the Pink.
*Disclaimer: This post contains affiliate links.
What is Core Strength?
Core strength is important for day-to-day movements such as standing up from a chair or doing simple house chores like mopping. These tasks may seem simple for everyone but without proper core strength, these tasks can be painful for certain individuals. Physical Therapist, Cari Utendorf, from Ohio State University Comprehensive Cancer Center reports that core strength is important for everyone, but even more so for cancer patients.
Core strength begins in the muscles surrounding your spine and pelvis. This includes your abdominal muscles, muscles in the lower back, and the muscles around your sides. They play a very important role for stability and posture. Core strength is also important to protect you against injuries and rehabilitation after a back injury. Core muscles can become weak if they are not being used often enough, which can be hard for individuals who are breast cancer patients and survivors.
How To Improve Core Strength
Breast cancer patients and survivors can have a reduction in muscle strength due to treatments and cancer-related fatigue. However, beginner core exercises have been shown to improve core strength and enhance your overall health. As a beginner, a mixture of different core exercises can be the most helpful to target all areas of your muscles. A lot of these exercises can be done right in the comfort of your own home. You can do core-strength exercises on a carpeted floor, yoga mat, or anywhere that is more comfortable for you. As always, be sure to consult with your health care provider before attempting any strength or core exercises. The American Society of Clinical Oncology encourages cancer patients who are undergoing treatment to participate in aerobic and resistance exercises. For breast cancer, doctors recommend a regular exercise schedule for those who are receiving treatments for non-metastatic breast cancer.
Core Strength Exercises & Tips
When you begin strengthening your core, it is important to take the exercises slow. This is important because slow core-strength exercises take more muscle control as compared to doing them fast and relying on momentum. John Hopkins Medicine has some important tips for breast cancer patients and survivors on beginner exercises for core strength.
It’s important to listen to your body and allow your body to rest when it’s needed.
Begin your exercise journey with gentle warm-ups, such as walking on a daily basis.
Do exercises that fit your personality and lifestyle. It’ll help you get into the habit and form healthy fitness goals.
Develop a fitness plan that works for you.
Exercise is one of the most important things you can do as a breast cancer patient and survivor. Research has shown that individuals who exercise have an improved quality of life and experience fewer side effects during and after cancer treatments. It also has been shown to enhance wellness, improve mood, reduce fatigue, and increase stamina. Experts also suggest that exercise can also lead to breast cancer prevention and lowers your chances of recurrence. Here are some simple exercises to kick start your fitness journey and lead you to a strengthened core:
Stand-to-sit & sit-to-stand exercise: this is a simple core strength exercise that can be done from an office or kitchen chair, as long as they’re sturdy! To begin, sit towards the front edge of your chair and place your hands on each side of the seat. Inhale, as you lean forward gently and shift your weight to the front of your feet. Exhale, as you slowly stand up. Take a moment to pause before sitting back down. Inhale, as you slowly sit back down and keep your posture upright (don’t drop backwards into the seat). Once you’re seated again it is time to exhale and rest for 1 minute. You can repeat this exercise 10-15 times or as many times as you’re comfortable with.
Arm lift exercise: this is a simple exercise that can be done to help improve lymph fluid and restore arm movement. To begin, place both arms done by your sides. Very gently raise both (or one at a time) arms to your shoulder height, or height that is most comfortable for you. Slowly, open and close your hands (while your arms are raised) for 15-25 times. If you’re able to do so, try bending your elbows several times while you have your arms raised as well. You can repeat this exercise for 4-5 times.
Plank exercise: this is a great exercise for core strength. To begin, start on a soft carpet or a yoga mat for protection. Begin on all fours with your hands directly under your shoulders and your knees and feet hip-distance apart. You can also do this while resting on your forearms if that feels more comfortable for you. Tuck your toes under your feet and inhale as you extend your legs and push up on your hips. Your body should be a straight line from shoulders to your heels. Exhale, as you hold the plank for 15-30 seconds. Please be mindful of lowering your body back down to the floor and avoid flopping down onto your stomach. You can repeat this exercise 3-5 times.
Gear for a Better Workout at Home
Yoga mats: A good quality yoga mat is essential for a good quality workout. You can use a yoga mat for extra comfort and support. They can also be used for preventing bruising.
Knee pad cushion: A good quality cushion is helpful for many core strength exercises, especially planking. It can help alleviate knee, elbow, wrist, and joint pain.
Comfortable sports bra: Core strength exercises require a lot of moving around. It’s essential to have comfortable and firm support throughout your workout. Check out this wireless zip-up sports bra that is great for after surgery and treatments.
Workout ball: Exercise balls can encourage a more effective workout for core strength training.
Bosu ball: This is similar to a regular exercise ball but uses a two-sided dome to help support stability, mobility, and reflexes.
Looking for More? Check Out These Resources From Our Education Hub & Blog!
https://www.goingbeyondthepink.org/educationhub/weightmanagementexercise
https://www.goingbeyondthepink.org/blog/yoga-for-breast-cancer-survivors
https://www.goingbeyondthepink.org/blog/10-cancer-prevention-habits-you-can-start-now