3 Great “Core” Strengthening Exercises

Hopefully you were able to get through with weekend without any injuries and just some residual soreness. We know it’s probably going to snow again, so to be better prepared for next time, here are some core stabilization and strengthening exercises that can help you strengthen those muscles that might feel pretty sore right about now.

Here are my Top 3 Core Stabilization Exercises

 

  1. Planks – Planks are your prime core builder, they can help indicate most if not all core weaknesses, and strengthen those muscles that are weak. For beginners, lay face down in a push-up position, but on your elbows instead of your hands. Make sure your hands, are still are the ground as they help with balance. When performing a plank, you should feel your shoulder blades coming together, and your hips should be at the same height as your shoulders.

Recommendation: 2-4 Sets for 15-20 seconds each set.

 

  1. Squats – Probably the best exercise that one can perform to improve strength, power and overall performance. The injuries we usually see at the office from squats are due to improper posture and execution of the exercise. For beginners I highly suggest starting next to a chair that allows the knee to bend to 90 degrees, this allows you to judge the distance at which you can perform the squat. When performing the squat your feet should just slightly be wider than shoulder width, and your toes should be turned out about 45 degrees. Your shoulder blades should be pulled back together and arms directly out in front of you. You want to keep your head up – I usually suggest looking up at the point in which the ceiling meets the wall. You should feel your abs and your gluteal muscles (butt muscles) tighten as you go through the exercise. I suggest inhaling as you sit back and touch the chair and exhaling as you go back to standing. You want to avoid leaning too far over, my rule of thumb for this is that your shins and back should be at the same angle at almost all times. (Perform by a mirror if you can)

Recommendation: 2-4 Sets for 12-15 Repetitions each set.

 

  1. Bridges – An overlooked exercise for sure, it’s great for strengthening the low back as well as the glutes. To perform these, lay flat on your back with knees bent and feet flat on the floor. Tighten your glutes and abs as you lift your hips off the floor. Your arms should be on the ground palms facing the ground. For these it’s great to give your self a full “1 thousand” count before you slowly bring your hips back to the floor.

Recommendation: 2-4 Sets for 12-15 Repetitions each set.

It is always best to check with your chiropractor or physical therapist before starting any exercise routine, so now may be a great time to come in and get evaluated by one of our chiropractors or physical therapists. Give us a call at 201-746-6577.

Check out the video to get a better idea of how to perform these exercises.

If you have any further questions, feel free to email me at drkahanec@thespineandhealthcenter.com.

Dr. Christopher J. Kahanec


DISCLAIMER: NOTHING AVAILABLE THROUGH OR ON THIS WEBSITE SHOULD BE CONSTRUED AS MEDICAL ADVICE. OUR WEBSITE DOES NOT OFFER MEDICAL DIAGNOSES OR PATIENT-SPECIFIC TREATMENT ADVICE. IT IS IMPORTANT THAT YOU CONSULT WITH YOUR HEALTHCARE PROFESSIONAL ABOUT ANY CONDITION YOU MAY HAVE. YOU SHOULD ALWAYS CONSULT WITH YOUR DOCTOR BEFORE BEGINNING ANY EXERCISES OR EXERCISE ROUTINE. DO NOT DISREGARD PROFESSIONAL MEDICAL ADVICE, OR DELAY SEEKING IT BECAUSE OF SOMETHING YOU HAVE READ IN OR ON THIS SITE.

START TYPING AND PRESS ENTER TO SEARCH