Strengthing your core will help protect your back, and reduce your chances of having back pain. Our ‘core’ encompasses not only our abdominals, but also key muscles of the back, sides, and pelvis.
Abdominal workouts such as crunches and sit-ups, strengthening only the abdominals which create imbalances among the other core muscles and promotes poor posture. This misbalance can potentially lead to back pain.
Instead of focusing on only our abdominals to strengthen our core, we instead to begin incorporating exercises that focus on all the muscles of the core.
When your core is strong, it offers support to your back and helps keep your posture in good alignment. A strong core will also help you with typical daily activities such as; carrying groceries, twisting to reach something in the back seat, vacuuming, gardening, and even sitting properly at your desk.
The eight-week Telespine program focuses on stretching, strengthening the core, and posture. It is important to take the time to properly build the foundation of a strong, stable core in order to before progressing onto more difficult core exercises.
Here are a few of the best core-strengthing exercises to build into your exercise program.
Transverse Abdominis Isometric Knee Raise
Benefits: This exercise will activate your core muscles and stabilize your pelvis and spine.
Instructions:
- Start by lying flat on your back with your feet hip distance apart and knees bent.
- Place your hands on your thighs right below your knees.
- Engage your core while bringing one knee up to 90 degrees, repeat this process with your other knee.
- Press your knees into your hands while resisting with your hands.
- Hold for 10s then lower one leg down and then the other.
- Repeat.
- NOTE: Keep shoulders down and don’t forget to breathe.
Basic Bridge
Benefits: This exercise will improve lower spine extension mobility and strengthen your core muscles.
Instructions:
- Begin lying on your back with your knees bent and feet flat on the floor, hip distance apart.
- Place your arms at your side with your palms up.
- Engage your core then gently lift your hips toward the ceiling.
- Hold for 1-2 breaths and lower back to the floor.
- Relax at the bottom.
- Re-engage your core and repeat.
Upper Body Raise
Benefits: This exercise will strengthen your entire lower back muscles and legs.
Instructions:
- Start by lying flat on your belly and your arms in a cactus position.
- Place your feet hip distance apart and engage your core.
- Exhale and lift your upper body up off of the mat 2-3 inches.
- Keep your hips in contact with the floor.
- Hold for a breath and lower slowly.
- Repeat.
To learn about how to properly build a healthy back foundation that strengthens your core, please contact us.