• Core Strengthening Exercises •
How to improve your core muscle strength
These specific core strengthening exercises are designed to improve the strength of the abdominal and spinal muscles that support your low back. They can be used in all phases of your treatment program. Only perform these exercises when instructed to by your chiropractor as part of your overall chiropractic treatment program.
Exercise is an important component of your chiropractic treatment plan that aims to restore function and strengthen the musculature of your body, especially your spine. These targeted exercises strengthen your core muscles to support you lower back and help reduce low back pain and sciatica. This will help you achieve your goals whether that be competing in a sporting event, improving your fitness or simply being active with your family.
If any of these exercises cause you any pain or discomfort, stop and consult your chiropractor.
Abdominal Breathing Instructions
- Lie on your back with both knees bent to 90 degrees and both feet flat on the floor
- Place your hands on your stomach
- Take a deep breath into your stomach, pushing your hands up
- Hold for a second then breathe out, as you breathe out pull your stomach toward your spine tightening your abdominal muscles
- Hold here until you feel the need to take another breath in
Repeat for 5 minutes
Pelvic Tilt Instructions
- Lie on your back with both knees bent to 90 degrees and both feet flat on the floor
- Contract your abdominal muscles by drawing your stomach towards your spine
- Tilt your pelvis up without lifting your back or hips of the floor, make sure you use your abdominal muscles not your legs
- hold for 10 seconds and then return to normal
- Tilt your pelvis down, pushing into the floor, hold for 10 seconds
- Repeat the whole motion 10 times
Diagonal Curl Instructions
- Lie on your back with both knees bent to 90 degrees and both feet flat on the floor
- Contract your abdominal muscles by drawing your stomach towards your spine
- Slowly sit up to 45 degrees
- reach both arms toward one side, then the other
- Slowly lower down, keeping your abdominal muscles tightened
- Rest here for 10 seconds
- Repeat 10 times, build up to 3 sets
Arm and leg raise Instructions
- Start kneeling on all fours on the ground
- Have your knees hip width apart and hands shoulder width apart, keeping your spine relaxed and neutral (not arched up or down)
- Contract your abdominal and back muscles and lift one arm hold for 10 seconds
- Lower and repeat opposite arm then each leg, repeat 10 times
- To increase difficulty raise alternate arm and leg simultaneously
- If you struggle to lift your legs to begin with just raise arms one at a time
