Newark Chiropractor Talks Great Standing Core Exercises

We all know that it is important to strengthen our core in order to keep our spine healthy. The problem for some of us with knee problems, hip problems, and even spine problems, is that a lot of the classic core exercises require you to get down on the ground. For our patients at Newark's Best Chiropractic office, Advanced Back & Neck Pain Center, with limited mobility or extremity pain, this can make it difficult, or even impossible, to perform exercises like crunches, planks and lying leg raises.

The good news is that our core muscles can just as easily be worked from a standing position! Take a look at the following three exercises and consider adding them to your weekly spinal health routine:

Standing Core Twist

You use a weighted ball or dumbbell in this gentle core exercise to work your obliques on a deeper level.

How to do it:

1. Stand with your feet hip-width apart.
2. Squeezing a dumbbell or weighted ball between your hands, extend your arms forward.
3. Keeping your arms straight, twist to one side. Then, twist to the other side.
4. Continue alternating back and forth for 3 sets of 15-20 repetitions.

Wood Chopper

The wood chopper is one of the best standing exercises for core strength, working a full range of motion.

How to do it:

1. Stand with your feet just outside shoulder width apart.
2. Holding a dumbbell with both hands, twist to your right side and lower, holding the dumbbell on the outside of your leg.
3. Lift the dumbbell diagonally across your body, extending your arms to the side of your head.
4. Continue going back and forth in a controlled manner for 3 sets of 10-12 repetitions.

Dumbbell Deadlift

The deadlift is one of the best exercises to strengthen the core extensor muscles in your lower back.

How to do it:

1. Stand with your feet about shoulder width apart with a dumbbell in each hand resting on the front of your thighs.
2. Pick a point at the top of the wall in front of you and keep your eyes trained on it. Expand your chest and bring your stomach forward to put yourself into a great posture.
3. From that position slowly lower the dumbbells along your thigh while pushing your glutes back. Your knees can bend slightly but not too much.
4. When you reach a point that you feel the stretch in your hamstrings, usually right around the knees, reverse the motion and stand back up until your hips are slightly in front of your knees.
5. Repeat this motion for 3 sets of 12-15 repetitions.

Always keep in mind that while exercises improve functional capacity, they may not correct any structural issues that can cause spine pain! Our doctors at Newark's Best Chiropractic office, Advanced Back & Neck Pain Center, are trained to approach spine problems with a variety of tools including figuring out the best exercises and rehabilitation for our patients. Contact us at 302-368-1300 or visit www.advancedback.com to schedule a consultation now and find out how we can help!