Core Strength & Back Health

Ontario Chiropractic Associationwww.chiropractic.on.ca oca@chiropractic.on.ca

What is the Core?

The “core musculature” is a group of muscles that include the abdominal, hip and back muscles that stabilize the spine, pelvis and shoulder

Beneath the Surface

What does the Core do?

• The core musculature forms a “corset” acting as a support system for our spine

• These muscles make it possible for us to stand upright and move on two feet

• They stabilize our backs while we are moving

Core Strength & Back Pain

• Abdominal muscles protect your back

• Weak and unbalanced core muscles are linked to low back pain

• As a result of weak muscles extra strain can be put on your spine

Strengthening your Core

• Core training will help you develop “functional fitness” – fitness that is essential for both daily living competitive athletes

• To develop a strong core it is important to exercise regularly targeting your abdominal, hip and back muscles

• Here are some effective and easy exercises you can do

Abdominal Bracing

• This exercise is a great way to support your spine

• To start contract your abdominal muscles

• Lay on your back with your spine in a neutral position, hold and contract your muscles

Stay in your seats and lets give it a try!

Arm/Leg RaiseStarting• Lie on your back with your knees bent, feet flat on the

floor and arms raised straight up in front of you

Move• Lift one knee up toward 90°and extend the opposite arm

over your head to the floor• Keep the rest of your body stable; hold for 2-3 seconds• Return to starting position and switch sides

Reps• Repeat 6-8 times, work up

to 3 sets, rest for 30-60 in-between

Arm ExtensionStarting• Go on all fours keeping your spine neutral*

Move• Extend your arm out in front of you so it’s parallel to the

floor• Keep the rest of your body stable; hold for 2-3 seconds• Return to starting position and switch sides

Reps• Repeat 6-8 times,

work up to 3 sets, rest for 30-60 in-between

Leg Extension

Reps• Repeat 6-8 times, work up

to 3 sets, rest for 30-60 in-between

Starting• Go on all fours keeping your spine neutral*

Move• Extend your leg behind out so it’s parallel

to the floor• Keep the rest of your body stable; hold for

2-3 seconds• Return to starting position and switch sides

Cross CrawlStarting• Go on all fours keeping your spine neutral*

Move• Slowly extend one leg behind you while extending

the opposite arm forward• Keep the rest of your body stable; hold for 2-3

seconds• Return to starting position and switch sides

Reps• Repeat 6-8 times, work

up to 3 sets, rest for 30-60 in-between

A Strong Core

By maintaining a strong core you will:

•Reduce back pain

•Improve athletic performance

•Improve postural balance

Things to Remember

Warm up & Cool Down•As with any exercise program it is important to warm up and cool down such as walking or gentle stretching

Keep it neutral•Not all core exercises are good for your back, it is important to keep you spine in a neutral position to reduce stress

Take your time•Make sure to rest in-between each exercise and to stay hydrated

Things to Remember

Consult• It is always advisable to consult a regulated health

professional before starting any new exercise program

Know your limit• If you feel any pain or discomfort while doing these

exercises or within 72 hrs. consult your health care provider before continuing

For further information, please contact my clinic or:

Ontario Chiropractic Association

200-20 Victoria St., Toronto, ON., M5C 2N8

Web: www.chiropractic.on.ca

E-mail: oca@chiropractic.on.ca

Phone: 416-860-0070 1-877-327-2273