A healthy spine and a strong core go hand in hand; you can't have one without the other! The problem with building a strong core for most of us is that we don't know where to start. So often in the office, patients will discuss their 'core routine' and it involves exercises like sit-ups or crunches. While these exercises are effective at targeting the abdominal muscles, the true core muscles lie deeper and need to be targeted in other ways. The best part about getting a healthy, strong core is that no gym or weights are required to get started. All you need is a floor and ideally a mat to do these exercises on! The doctors at Newark's Best Chiropractors Advanced Back & Neck Pain Center will take you through them step by step!
Exercise 1: Cross Crawl Superman
The Cross Crawl Superman is a great exercise that not only targets the core muscles in our lower back and pelvis, but also important accessory muscles in our upper back and shoulders. It's performed by lying face down with your arms straight out along your head. Your going to lift opposite arm and opposite leg towards the sky and then lower them, and then repeat with the other arm and leg. That's one repetition. Aim for 3 sets of 20 reps. If you have trouble bringing your arms alongside your head, use a modified version where your hands stay by your waist. Check out this video here for a visual demonstration: https://youtu.be/fhI2MrsTphU?si=6OTGlUJoyvnKM4-9
Exercise 2: The Bird Dog
The Bird Dog is a move that originated in Yoga workouts and has been adapted for core work. Like the Superman move above, it also follows a 'cross-crawl' pattern, using opposite arms and legs simultaneously. You're going to begin this exercise on your hands and knees. From there, lift one arm out straight in front of you while extending one leg back straight behind you. Hold for a one second count and then lower them back to the ground. Repeat with the opposite side. That's one rep. Try to do 3 sets of 20 reps per workout. Check out this video here for a visual demonstration: https://youtu.be/ufCbCMlJLAs?si=5SxeOl9BgKgiaz6G
Looking to make it more difficult? Try to do a 'Bear Dog', where instead of starting on your hands and knees, start on your hands and toes!
Exercise 3: The Dead Bug
Like the previous two exercises, the Dead Bug will also utilize a cross-crawl pattern, but unlike the previous ones, the Dead Bug will have you start by simply lying on your back. From that position, raise your arms our straight in front of your face and bring your knees up in front of your hips with your legs stretched out at 90 degrees to them. From here, lower one arm back to the ground while simultaneously extending one leg out so that your heel touches the ground. Return both limbs to the original position and repeat with the opposite side. That's one repetition. Try to do 3 sets of 25 reps. Check out this video here for a demonstration: https://youtu.be/zechBkcIMf0?si=RthSVB4105ltqJvf
So there you have it! The vast majority of us should be able to do these exercises, or at least some variation of them, without much difficulty and ideally a lot to gain from them. Like all exercise, the best results come with discipline and repetition; so I would recommend doing these a minimum of three times per week to make the biggest impact.
If you are dealing with lower back pain, these should help but they are only one part of the necessary treatment to improve it. Exercises and adjustments go hand in hand in improving the health of the spine and both are necessary to make the biggest changes! If you are dealing with pain and interested in learning more, please reach out to us, Newark's Best Chiropractors Advanced Back & Neck Pain Center! Vist us at www.advancedback.com or call us anytime at 302-368-1300 to set up a time to speak to one of our doctors today!
