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Performance Physical Therapy

Hard CORE exercises made easy

In our last blog, we discussed some simple core exercises that you can perform almost anywhere.  (if you missed it, you can read it HERE)

WHAT IS YOUR CORE?

Your core is the area around your waist, including your back, sides, and front.  The muscles of your core help support your back and entire spine.  People with BACK PAIN often have weak core muscles. However, a weak core can affect your hip, knee, and even your shoulder!

Why should you consider doing core exercises anyway?

You should really consider doing core exercises in order to be both strong and flexible in your body.  Strong and flexible core muscles keep your spine from overworking and getting tired.  Strong core muscles help your posture and allow you to do the things you love doing like walking, jogging, or lifting kids and grandkids.

What are our most often prescribed core exercises,
and can I see them?

You should really consider doing core exercises in order to be both strong and flexible in your body.  Strong and flexible core muscles keep your spine from overworking and getting tired.  Strong core muscles help your posture and allow you to do the things you love doing like walking, jogging, or lifting kids and grandkids.

The following exercises are some of the ones we prescribe most often to our patients.  As always, we do not know you personally, or your history, so these recommendations are NOT considered designed with you in mind, and you should use common sense in trying them.  OF course, the descriptions and images below give you a good idea of how to do these exercises properly, but nothing fully replaces the watchful eye of a physical therapist!  Let’s begin!

1. Pelvic tilts:

pelvic tilt

2. Heel walking :

heel walking

3. Marching:

alt knee lift

4. Leg slides:

alt leg slide

5. Same arm and leg lengthener:

arm leg lengthener

6. Bridges:

bridge

7. Double leg lift:

double leg march and lift

8: Double leg march and lift:

How many of these should you do?

Here’s where it gets really good.  I don’t want you to gauge the exercise by the number of repetitions that you do.  I want you to do these exercises for TIME!  That’s right.  I want you to start doing each exercise for 10 seconds, then move to the next one.  Add 5 seconds per exercise when you feel ready.

The result?  You will be doing core exercises for 2 minutes, then 2 1/4 minutes, then 2 1/2 minutes, etc etc.  This is a great way to slowly increase your ENDURANCE in your core, which is a great way to exercise!

Is your back pain keeping you from doing the things that you love? 

Want to avoid surgery, needles, or pills? 

Learn all you need to know about caring for your back by downloading our FREE ebook here!

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