Intermediate: Lift the elbows off the floor for added difficulty.

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Julian Griffith
5 years ago
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Core Stability Please Note: The postures, techniques, and exercises contained on this web site are solely for the use of patients of our clinic who have

The following techniques are important to improve lower back or 'core' stability.

These tissues maintain correct alignment and stability of the spine as you move through your daily activities.

The following exercises should be performed daily, until an adequate level of endurance is achieved, then weekly to maintain changes.

1 Core Stability Please Note: The postures, techniques, and exercises contained on this web site are solely for the use of patients of our clinic who have been given a prescription to do them. Unauthorized use could result in injury or worsening of symptoms. The following techniques are important to improve lower back or 'core' stability. Core stability involves proper functioning of muscles and ligaments along the entire torso. These tissues maintain correct alignment and stability of the spine as you move through your daily activities. Endurance of the spine stabilizing muscles is key. The following exercises should be performed daily, until an adequate level of endurance is achieved, then weekly to maintain changes. Improved core stability, together with regular chiropractic adjustments, helps restore proper spine function. The benefits include fewer painful flare-ups, increased ability to enjoy hobbies, and an enhanced nervous system. Cat / Camel Movement: This is a warm-up exercise to prepare the spine for exercise. The movement should be continuous rather than held as a static stretch. Begin with the knees under the hips and the hands under the shoulders. Only move within a pain-free zone. Ten repetitions is adequate.

Try not to lead with the head as this is an easier position and therefore cheating! Hold position while breathing deeply until abdominal muscles begin to shake (ie.

2 1. Abdominal Crunch - Beginner: Begin with hands under lower back, one leg bent, and elbows lying comfortably on the floor. First, brace the abdomen (flex or contract the core muscles without hollowing or 'sucking in'), then raise the shoulders and head (as one unit) off the floor to fully activate the abdominal muscles. Try not to lead with the head as this is an easier position and therefore cheating! Hold position while breathing deeply until abdominal muscles begin to shake (ie seconds), then lay back and rest for 2-3 seconds. Repeat 6 times and then take a longer rest. Begin again, this time repeating only 5 times before resting and then a final set of only 4 repetitions. Many people find their neck gets sore, in which case you can support the head with your hands. Be sure to maintain the lumbar lordosis. Intermediate: Lift the elbows off the floor for added difficulty. Advanced: Rake the oblique muscles (with your fingers) on either side of the rectus abdominal muscle for maximum contraction.

2. Side Bridge - Beginner: Lay on your side, brace abdominals as described earlier, slightly lift the head / shoulders and knees / feet off the ground (just enough to activate the oblique muscles on

3 2. Side Bridge - Beginner: Lay on your side, brace abdominals as described earlier, slightly lift the head / shoulders and knees / feet off the ground (just enough to activate the oblique muscles on the upper side of you body). Breath deeply while bracing your abdomen and hold until muscles shake or fatigue. Repeat as described earlier on both sides. Intermediate: Lay on your side up on your elbow with knees bent, spine in a neutral line (with proper lumbar lordosis) and hand pulling down on shoulder to provide added support. Brace abdomen and breath deeply. Hold position as before 6/5/4 times per side. Advanced: Straighten legs to increase difficulty with the top foot just in front of the bottom foot.

4 3. Bird-dog - Beginner: Lay on you stomach, brace abdomen and lift opposite arm and leg off floor. Breath deeply and hold. Repeat as described earlier. (You may want to put a small pillow under forehead for comfort.) Intermediate: Begin with hands under shoulders and knees under hips. Your spine should be neutral with a normal lumbar lordosis. Brace abdomen and extend opposite arm and leg, with no spine motion. Be careful not to lift or 'hike' pelvis away from the floor. Breath deeply and hold as described earlier. Advanced: Contract the latissimus dorsi muscle by pulling the extended arm to 90 degrees to the side. Hold this contracted arm position with the opposite leg extended.

5 These exercises, known as the 'Big Three', are important for a range of people - those who are looking to decrease lower back pain episodes and those who are looking to enhance athletic performance. The purpose of this page is to act as a guide, supplementing the direction you have been given at our clinic. Please feel free to ask for clarification if you are an existing patient or call our clinic if you are interested in learning more about how these techniques could help you. Copyright Balance Chiropractic 2012

CLARE ETP PROGRAMME. Sets - This is the completion of the prescribed number of reps without rest

CLARE ETP PROGRAMME. Sets - This is the completion of the prescribed number of reps without rest Programme Objective: Strength Development & Core Development Glossary Reps - Also written as repetition. This refers to the completion of one single lift/exercise Sets - This is the completion of the prescribed