De La Fe Chiropractic

Core Strengthening

Keigles – 30 Seconds

Begin by standing with legs shoulder width apart. Then contracting the pelvic muscles you would use to stop urine flow. If you have difficulty try it while going to the bathroom once you stop the flow you know which muscle are to be used. Contract and release as many times as possible in 30 seconds

Pelvic Tilts – 30 Seconds

Stand with hands left hand on belt line and right hand on lower back.  Begin by slowly contracting pelvic musculature thrusting your pelvis toward your left hand pulling away from your right. Release and repeat for 30 seconds

Leg Lifts – 15 repetitions

Lay flat on your back with legs straight out. Slowly lift both legs 3 inches off the ground to starting position. Then lift your right leg to 60 degrees keeping it as straight as possible and hold for 3 seconds, then slowly return it to 3 Starting position and repeat other side. 15 reps each leg.

Russian V’s – 30 seconds or 15 repetitions

Sit on floor with your knees pulled to your chest feet on the floor then extend your legs straight out about 24 inches off the ground and raise your arms straight up over your head creating a V shape hold for 2 seconds and return to starting position not letting your feet touch the ground and repeat for 30 seconds or 15 repetitions..

Ceiling Press – 15 repetitions

Begin lying flat on your back with hands under small of back palms down lift legs soothe bottom of your feet point at the ceiling. Slowly put pressure on your hands with your low back and lift pelvis off the ground pushing your heels to the ceiling hold for 2 sec and return to starting position.

Knee Chest – 30 seconds

Begin on all fours with knees under hips and hands below your shoulders. Lift your left knee across your body to your chest and right shoulder then return to starting position and alternate legs for 30 seconds.

Can Opener – 15 seconds each side

Begin on all fours with your knees under your hips and your hands under your shoulders. Raise your left knee laterally away from your body as high as it will go without twisting your waist and return to starting position repeat for 15 seconds. Then repeat opposite leg

Jack Knife – 15 repetitions

Begin Standing with your feet shoulder width apart, then keeping back straight slowly bring knee to chest and repeat for 15 repetitions both legs..

See Saw – 60 seconds

Lay flat on back with hands extended over your head, then lift legs, head, arms and shoulder off of ground so you are in a V position hold for 15 seconds and then return to start position and repeat for 60 seconds

All exercise times are for beginners. If you can do the exercises within time limits with no problem Double the time and continue. The goal is to do 1 minute 30 seconds for each core exercise. If pain persists discontinue immediately and contact office at 480-507-3380.

Core Strengthening is the most important exercise for lower back

Call for Appointment today

480-507-507-3380