Core Strengthening Exercises
The following core exercises are designed to strengthen weakened and chronically fatigued core muscles, and to stretch commonly tight and spastic core muscles. Most individuals will be able to perform all of these exercises without problems, but it is recommended that you follow your chiropractor’s recommendations of when to begin the exercises and which ones to do.
As a general rule, any exercise or stretch should be stopped immediately if it causes significant pain or discomfort. Please inform your chiropractor of any exercises you cannot perform at your next visit.
As a general rule, any exercise or stretch should be stopped immediately if it causes significant pain or discomfort. Please inform your chiropractor of any exercises you cannot perform at your next visit.
Arch Back
This exercise strengthens the muscle groups that support the natural curves in your spine.
Lie face down on a gym mat with your hands clasped behind your back. Contract your abdominal muscles.
Slowly raise your head, shoulders, and upper ribs off the floor, lifting up in sections. Keep your lower ribs and stomach pressed against the floor. Hold the position for 5 seconds.
Lower yourself to the floor slowly, in sections.
Relax for 5 seconds. Repeat up to 8 times.
Helpful Hints: You will feel your low back do the work in this exercise. You also will feel a stretch in your abdomen. Your arms should not be working.
Lie face down on a gym mat with your hands clasped behind your back. Contract your abdominal muscles.
Slowly raise your head, shoulders, and upper ribs off the floor, lifting up in sections. Keep your lower ribs and stomach pressed against the floor. Hold the position for 5 seconds.
Lower yourself to the floor slowly, in sections.
Relax for 5 seconds. Repeat up to 8 times.
Helpful Hints: You will feel your low back do the work in this exercise. You also will feel a stretch in your abdomen. Your arms should not be working.
Cat and Camel
This exercise relaxes and increases the flexibility of your spine, and can help to alleviate the pain of some spinal conditions.
Get down on your hands and knees on a gym mat. Curve your back upwards toward the ceiling (like a camel’s hump) while tightening your abdominal and buttock muscles.
Hold this position for 5 seconds.
Then relax these muscles and allow your back to sag like a cat stretching, while looking upwards.
Hold this position for 5 seconds.
Repeat up to a dozen times. You can perform this stretch a couple times per day.
Helpful Hints: You can expect to feel this exercise more in the back muscles during the camel phase (steps 2 & 3). You may be more comfortable if you use an exercise mat. Stop if you experience any pain.
Get down on your hands and knees on a gym mat. Curve your back upwards toward the ceiling (like a camel’s hump) while tightening your abdominal and buttock muscles.
Hold this position for 5 seconds.
Then relax these muscles and allow your back to sag like a cat stretching, while looking upwards.
Hold this position for 5 seconds.
Repeat up to a dozen times. You can perform this stretch a couple times per day.
Helpful Hints: You can expect to feel this exercise more in the back muscles during the camel phase (steps 2 & 3). You may be more comfortable if you use an exercise mat. Stop if you experience any pain.
Cross Crawl
This exercise strengthens the muscle groups that support the natural curves in your spine, and helps to improve balance and coordination.
Level 1
Get down on your hands and knees, on a gym mat. Contract your abdominal muscles. Perform these next two movements simultaneously, keeping your movements slow and graceful:
In one smooth motion, slowly return your arm and hand to the starting position. Repeat on the other side.
Repeat 8-12 times on each side.
Level 2
The advanced cross crawl should not be started until instructed by your chiropractor.
Lie flat on your front, on a gym or yoga mat.
Perform the rest of the steps above.
Helpful Hints: Although the arm and leg movement should be done simultaneously, you may wish to start by doing them separately until you feel comfortable with the exercise.
Level 1
Get down on your hands and knees, on a gym mat. Contract your abdominal muscles. Perform these next two movements simultaneously, keeping your movements slow and graceful:
- Looking straight ahead, slowly lift your entire right arm until it is pointing straight ahead of you, shifting your upper body weight onto your left hand.
- Shifting your weight onto your right knee, slowly and carefully straighten your left leg until it is pointing straight behind you. Be careful to keep your balance by contracting your abdominal muscles. Your outstretched arm and leg should be level with your torso.
In one smooth motion, slowly return your arm and hand to the starting position. Repeat on the other side.
Repeat 8-12 times on each side.
Level 2
The advanced cross crawl should not be started until instructed by your chiropractor.
Lie flat on your front, on a gym or yoga mat.
Perform the rest of the steps above.
Helpful Hints: Although the arm and leg movement should be done simultaneously, you may wish to start by doing them separately until you feel comfortable with the exercise.
Curl Up
This exercise strengthens and firms up the muscles in your upper abdomen.
Lie flat on your back on a gym mat with both knees comfortably bent and your feet flat on the floor. Rest your palms gently on your thighs. Do a press back, tucking in your abdomen and pressing the small of your back to the floor.
Tuck your chin and tighten your abdominal muscles. Slowly curl your back so that your shoulder blades no longer touch the floor. Your low back should remain pressed against the floor. As you curl up, slide your hands along your thighs toward your knees.
Hold this position for 5 seconds.
Lower yourself to the floor slowly. Depending on your level, relax 0-5 seconds between repetitions
Repeat 12 times. Try to do 2-3 sets of 12 repetitions.
Helpful Hints: This exercise is a slow, partial sit-up. The important factor is not the number of times you curl up, but the length of time you hold the position. You will feel this exercise in your upper abdominal muscles, just below your ribs. Make certain you keep your low back pressed flat against the floor.
Extended Leg Raises
This exercise strengthens the postural muscles in your lower abdomen, which help to support your spine.
Lie flat on your back on a gym mat with one knee comfortably bent, and the other leg extended straight along the floor. Do a press back, tucking in your abdomen and pressing the small of your back to the floor.
While maintaining the press back, raise your extended leg no more than 6 inches off the floor. Hold this position for 5-10 seconds.
Relax 5 seconds. Perform with your opposite leg.
Repeat 8-12 times on each leg.
Helpful Hints: It is important to keep your low back always pressed flat against the floor. You will feel this exercise in your lower abdominal muscles.
Lie flat on your back on a gym mat with one knee comfortably bent, and the other leg extended straight along the floor. Do a press back, tucking in your abdomen and pressing the small of your back to the floor.
While maintaining the press back, raise your extended leg no more than 6 inches off the floor. Hold this position for 5-10 seconds.
Relax 5 seconds. Perform with your opposite leg.
Repeat 8-12 times on each leg.
Helpful Hints: It is important to keep your low back always pressed flat against the floor. You will feel this exercise in your lower abdominal muscles.
Lower Abdominal Exercises
This exercise helps to strengthen your core postural muscles and increases flexibility of your lower back.
Level 1
Lie comfortably on your back on a gym mat with your knees bent & feet flat. Flatten your back against the floor by contracting the abdominal muscles below your navel; you should feel your stomach suck down towards the floor.
Keeping your abdominal muscles tight and your back flat against the floor, lift your right leg slightly so that your right heel is barely touching the floor.
Then (while breathing), gently and very slowly extend your right leg along the floor until it is straight, maintaining abdominal muscle contraction and control.
Very slowly pull your right leg back to starting position, still using the muscles of your abdomen and keeping your leg just above the floor.
Relax your legs for 5 seconds, while maintaining abdominal muscle contraction throughout. Then repeat with the left leg.
Repeat up to 12 times on each leg.
Level 2
Lie comfortably on your back on a gym mat with your knees bent & feet flat. Lift your knees and feet so that both your hips and knees are bent at 90 degrees with your feet pointing up to the ceiling.
Perform the steps above, but this time, slowly extend your leg until it is fully straight and your heel just above the floor. Repeat up to 12 times on each leg.
Helpful Hints: Remember to breathe normally during this exercise, and relax your shoulders and neck. Your head should lie comfortably on the floor or a mat. Use an exercise mat for increased comfort. You will also feel your lower back muscles stretch.
Level 1
Lie comfortably on your back on a gym mat with your knees bent & feet flat. Flatten your back against the floor by contracting the abdominal muscles below your navel; you should feel your stomach suck down towards the floor.
Keeping your abdominal muscles tight and your back flat against the floor, lift your right leg slightly so that your right heel is barely touching the floor.
Then (while breathing), gently and very slowly extend your right leg along the floor until it is straight, maintaining abdominal muscle contraction and control.
Very slowly pull your right leg back to starting position, still using the muscles of your abdomen and keeping your leg just above the floor.
Relax your legs for 5 seconds, while maintaining abdominal muscle contraction throughout. Then repeat with the left leg.
Repeat up to 12 times on each leg.
Level 2
Lie comfortably on your back on a gym mat with your knees bent & feet flat. Lift your knees and feet so that both your hips and knees are bent at 90 degrees with your feet pointing up to the ceiling.
Perform the steps above, but this time, slowly extend your leg until it is fully straight and your heel just above the floor. Repeat up to 12 times on each leg.
Helpful Hints: Remember to breathe normally during this exercise, and relax your shoulders and neck. Your head should lie comfortably on the floor or a mat. Use an exercise mat for increased comfort. You will also feel your lower back muscles stretch.
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