What are the Best Core Exercises? | Explore Family Chiropractic

Explore Family Chiropractic provides chiropractic care and individualized core exercise programs for your back. Call us today at (330) 954-8155 to schedule an appointment!

A strong core prevents severe injuries. It enhances our physical performance. All muscles are vital in promoting spinal stability. Instead, learn about how the body moves and imagine that your spine needs plenty of room to keep it healthy.

Having a neutral spine throughout exercises will help with executing them correctly while avoiding injury by bending too much one way or another through twisting motions.

At Explore Family Chiropractic, Dr. Nick Toumazos ensures to guide you while doing individualized exercise routines. We care about your safety and wellness. Thus, we provide only safe and effective chiropractic care.

• About Core Muscles
  • Muscle Imbalance
  • Recommended Core Exercises
    • PELVIC TILT WITH TOE TAPS
    • BRIDGE
    • LEG CROSSOVER STRETCH

About Core Muscles

Core muscles function similarly to a belt. To find them, put your hand on your waist and bring in the stomach towards the spine. Did you feel those under-the-skin muscles tighten up? These are called core muscle groups. They run from one side of the body to another like a wheel around an axle that connects it all at its center point.

The core muscles provide stability to all movements. People think that they are just the abs and back, but in reality, every muscle of your torso is a part of it. They form what can be called the pillar. When these muscles are strong, you will feel stable at even more parts of your body. Your shoulders don’t need to compensate for lack or weakness elsewhere anymore because everything’s secure with strong muscles.

Muscle Imbalance

Your core muscles must work in sync to avoid abnormal movement. When muscle imbalance occurs, one set of muscles is too tight, and another group is weak. [Muscle imbalances](https://www.healthline.com/health/muscle-imbalance#:~:text=When%20a%20muscle%20(or%20muscles,Joint%20muscular%20imbalance.) can lead to spinal anomalies, back pain, hip problems, and knee discomforts.

Injuries to the spine may stem from one of three causes: excessive bending forward, side-to-side rotation, or torsion. Back injuries are not usually linked to a specific incident (lifting something heavy) but rather an accumulation over time with bad mechanics in play.

Protecting your back means getting chiropractic care. Dr. Toumazos is thrilled to help you stay in the best health possible. Our team is looking forward to discussing our services with you. Thus, we can learn more about how chiropractic care can contribute positively towards a healthier life for all involved.

Recommended Core Exercises

PELVIC TILT WITH TOE TAPS

The front plank is a great core exercise. It’s done with the body in an upside-down V position. It provides excellent support for your abdominal muscles if you maintain tight stomach contractions throughout the movement.

Lie on your back with both knees bent and feet on the surface of the floor. Place the band around both knees, tightening stomach muscles to flatten your back against the table as you do so. Bring out one knee at a time from 45 degrees to ninety degrees, then return it slowly without going past where you started originally for two sets of 10 repetitions each.

BRIDGE

If you’re noticing back pain, this exercise is a great way to work on posture and hip flexibility. Many of our patients at Explore Family Chiropractic like this exercise.

To do this exercise, lay on your back with both knees bent. Place both of your feet flat on the floor and place one hand next to each other with palms facing down towards you while resting them parallel at about 30 degrees from the ground. Now lift your pelvic region as high as possible before returning it slowly to its initial position by bending in the knee joints more deeply than when starting. You’ll know if you’re doing it right because there will be a popping sound. Repeat 10 times for 2 sets throughout that day’s workout.

LEG CROSSOVER STRETCH

Begin by lying flat on your back with both feet planted firmly on the ground and arms spread out to form a T. Bend your knees and place them shoulder-width apart. Then slowly lower one leg towards the floor while turning in that direction. For example, if you are stretching your right side, begin lowering your left knee until it is about an inch from touching the floor before returning to the starting position. After holding this pose for up to 30 seconds, repeat the exercise but switch sides so now plant the foot of the opposite hand down first (right foot goes onto left palm). Repeat 10 times in three sets.

Have a healthy spine, strong core muscles, and pain-free life with Explore Family Chiropractic. We value your health, and we are eager to guide you through proper and effective chiropractic exercises!