Tips given by Doroski Chiropractic Neurology in Woodbridge VA. Dr Doroski is the only Chiropractor in Woodbridge Virginia with a diplomate in Chiropractic Neurology.
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They say a strong core can help prevent low back pain… well what is a core and how do you strengthen
it? Pretty easy to do and you don’t need
a gym membership!
1. Situps/Crunch.
Lie on your back on the floor or a yoga mat. Keep your knees bent and do a slow controlled crunch holding for 3 seconds then release. Do three sets of 15 reps if possible. The idea is to safely do these and work up to the 15 reps. Rome and your core weren't built in a day.
2. Plank. Lie on the floor, or yoga mat, face
down. Place forearms and toes on the floor, push up so only the forearms and
toes remain on the floor. Tighten your hip, leg, arm, back, chest, and
abdominal muscles making this a total body exercise. Keep your whole body
straight from the base of the skull all the way to the heels, and keep even
breathing. Hold this position for about 30 seconds then relax on to your knees or stomach. Rest in between sets for 60 seconds and repeat the hold for thirty seconds. Again repeating 15 times if possible.
3. Arm sweep. Sit on the floor and slightly
outstretch your legs "gluing" them to the floor, or bending the knees
with feet flat. Sit tall, engaging your mid back to help you sit up straight.
Stretch out your arms out the sides. Next, twist your body to the left so that
you rotate and your right hand reaches for the left foot, and the left hand
touches the ground behind you or is raised in the air behind you. Repeat on
your right side. This results in a sweeping motion of your arms and twisting
your body to engage the abdominal muscles and back muscles. Not as easy as it sounds but the goal is to strengthen your core not kill yourself. Doing this in a controlled fashion and try to do 8-10 reps in the beginning. Working up to 3 sets of 25.
4. Superman. Lie on the floor, or your yoga mat,
face down. Reach your arms directly in front of you, reaching to the opposite
wall. Straighten your legs, your heels and inner thighs
together by tightening the inner thighs and glutes. Lift your arms, chest,
head, legs and feet off of the ground. At this point, only your belly and hips
are touching the ground (no knees or feet). Keep holding your arms, chest,
head, and legs up, engaging your low-mid back muscles and your glutes, for at
least 30 seconds. Then relax. Do it again for another 30 seconds. When 30 seconds
in simple, increase your time by 5 seconds or more. This is an advanced position and your goal should be 15 reps. Work up to this one.
Doroski Chiropractic Neurology
3122 Golansky Blvd, Ste 102
Woodbridge VA 22192
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