Evolve Chiropractic Wellness Studio

4 Exercise to Develop Core Stability

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What is the Core?

The “core” consists of a group of muscles including ab­dominal, hip and back muscles that stabilize the spine, pelvis and shoulder. The core provides a solid foundation for movement in the extremities. Core conditioning exercise programs need to target all these muscle groups to be ef­fective. The muscles of the core make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back.

Why is Core Stability Important?

A strong, stable core plays an important role in injury prevention. Research shows that weak, unbalanced core muscles may predispose an individual to injury and are linked to low back pain. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine. Training the muscles of the core also corrects postural imbalances that can lead to injuries.

 4 Exercises To Develop CORE STABILITY(see attached file for RELATED IMAGES)

Building a strong core means doing exercises regularly that target the abdominal, hip and back muscles.

Arm/Leg Raise

Starting position: Lie on your back with knees bent, feet flat on the floor and arms raised straight up in front of you. Maintain an abdominal brace (by tighten­ing your stomach and buttock muscles).

The move: Lift one knee up toward 90 degrees and extend the opposite arm over your head to the floor. Hold for 2-3 seconds. Return to the starting position and switch sides.

Repetitions: Repeat 6-8 times. Gradually work up to 3 sets. Rest for 30-60 seconds between sets.

 

Arm Extension

Starting position: Kneel down onto your hands and knees. Keep your spine in a neutral position and main­tain an abdominal brace (by tightening stomach and buttock muscles).

The move: Extend one arm out in front as much as you can – even a little way makes a difference. The goal is to make your arm parallel with the floor. Be sure to keep the rest of your body stable. Hold for 2-3 seconds. Return to starting position and switch sides.

Repetitions: Repeat 6-8 times. Gradually work up to 3 sets. Rest for 30-60 seconds between sets.

 

Leg Extension

Starting position: Kneel down onto your hands and knees. Keep your spine in a neutral position and main­tain an abdominal brace (by tightening stomach and buttock muscles).

The move: Extend one leg behind as much as you can – even a little way makes a difference. Be sure to keep your upper body stable. Hold for 2-3 seconds. Return to starting position and switch sides.

Repetitions: Repeat 6-8 times. Gradually work up to 3 sets. Rest for 30-60 seconds between sets.

 

Cross Crawl

Starting position: Kneel down onto your hands and knees. Keeping your spine in a neutral position, tighten stomach and buttock muscles to create an abdominal brace.

The move: Slowly extend one leg behind you; at the same time extend the opposite arm out in front until parallel with floor. Be sure to keep your torso square and stable. Hold for 2-3 seconds. Return to starting position and switch sides.

Repetitions: Repeat 6-8 times. Gradually work up to 3 sets. Rest for 30-60 seconds between sets.

 

*If you feel pain or discomfort while performing any of these exercises, or within 72 hours of exercising, please cease performing these exercises and consult your doctor.

 

 

 

 

 

 

 

 

 

 

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