Chiropractic Advice - Core-Strengthening Exercises

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Pelvic Tilt / Abdominal Tightening

1. Lie on your back and tighten your lower abdominal and buttock muscles so you flatten your lower back curve.
2. Hold this position for 4 seconds.
3. Then relax for 4 seconds.
4. Repeat 6 times.

Pelvic Tilt

1. Lie on your back with your knees flexed and your feet flat on the floor as close to the buttocks as possible.
2. Tighten your lower abdominal and buttock muscles (so as to flatten your low back against the floor).
3. Slowly raise your hips up off the floor, and hold for 4 seconds.
4. Repeat 6 times.

Knee-to-Chest Stretch

1. Lie on your back.
2. Bring your right knee up to your chest.
3. Hold this position for 4 seconds.
4. Repeat this exercise 6 times, relaxing for a few seconds between each knee-chest stretch.
5. Repeat the same exercise with left knee and hold for 4 seconds.
6. Repeat with both knees.
7. Repeat this exercise 6 times.

Abdominal Strengthening Exerise

1. Lie on your back.
2. Bend your knees with your feet flat on the floor.
3. Either cross your arms over your chest or place hands behind the head to support the head and neck. (Do not pull on your neck).
4. Flatten your spine against the floor by pulling up and in with your lower abdominal muscles.
5. Lift your upper body off the floor by contracting your upper abdominal muscles.
6. Raise your upper body slowly upwards until you feel the abdominal muscles tighten.
7. Relax the abdominal muscles.
8. Allow the shoulders to return to the floor.
9. Repeat this exercise for 30-50 repetitions.

Lower Back Stretch

1. Lie flat on stomach with your arms along side your body (with your palms up).
2. Slowly raise your chest from the floor.
3. Feel the muscles of the lower back tighten.
4. Hold the chest up off the floor for 4 seconds.
5. Slowly let the chest down again.
6. Rest a few seconds between each session.
7. Repeat this 6 times.

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