Tag Archive for "stretches" - Dublin City Chiropractic | Chiropractor Dublin

Best Core Exercises

These should only be done once recovery and pain control has been underway and the initial mobility exercises have been done for a few weeks.

Plank – Aiming for a one minute hold – this can be build up in 20second holds.
Side Plank – Again aiming on a minute per side but can be build up in 20second holds
Superman – Strong table top back position use the arm and leg as counter weights, bracing the core and concentrating on a stable pelvis and truck – hold for 60 seconds
Dead Bug – Flatten the low back on the floor brace the core and smoothly move the arm and leg whilst keeping the low back flat against the floor – hold 60 seconds
Gluteus Raise – Raising the hips up with the feet flat and knees at 90degrees. Aiming to get good buttock contraction – move for 60seconds

See the mobility exercises for low back, mid back and neck

See the foundation lessons on how to breath, brace and pivot.

Easy stretching exercises to be able to move and open the low back, hips and pelvis. For anyone experiencing stiffness aches or pain.

Cat Camel – Gentle smooth mobiliser, move to the top and bottom smoothly for 30-60seconds this can be repeated multiple times a day,

Lumbar Extension – Keep the hips and pelvis planted whilst lifting your chest, this may be a much smaller movement then shown in the video. The aim is to feel the low back tension when it reaches the pivot. Hold for 8-10seconds on each side and repeat 3x,

Glut Stretch -lying on your back, head resting, pull one knee up with both hands to the same shoulder once in this position try and pull the knee across to the other shoulder. Hold for 8-10seconds and repeat on each side 3x,

Lumbar Rotation – with both legs bent to 90degrees rotate to one side while rotating to the opposite side with upper body and arm. Hold for 8-10seconds and repeat on each side 3x,

Child Pose – Sitting deep onto the heals, gently fold at the waist and try to stretch both arms as far forward as possible, whilst sitting deep. hold for 10seconds and repeat 3x.

Learn how to breath, brace and pivot as your foundations to movement.