Core Strength & Back Health

1. Core Strength & Back Health Ontario Chiropractic Associationwww.chiropractic.on.ca  oca@chiropractic.on.ca

2. What is the Core? • The “core musculature” is a group of muscles that include the abdominal, hip and back muscles that stabilize the spine, pelvis and shoulder

3. Beneath the Surface

4. What does the Core do? • The core musculature forms a “corset” acting as a support system for our spine • These muscles make it possible for us to stand upright and move on two feet • They stabilize our backs while we are moving

5. Core Strength & Back Pain • Abdominal muscles protect your back • Weak and unbalanced core muscles are linked to low back pain • As a result of weak muscles extra strain can be put on your spine

6. Strengthening your Core • Core training will help you develop “functional fitness” – fitness that is essential for both daily living competitive athletes • To develop a strong core it is important to exercise regularly targeting your abdominal, hip and back muscles • Here are some effective and easy exercises you can do

7. Abdominal Bracing • This exercise is a great way to support your spine • To start contract your abdominal muscles • Lay on your back with your spine in a neutral position, hold and contract your muscles Stay in your seats and lets give it a try!

8. Arm/Leg Raise • Starting • Lie on your back with your knees bent, feet flat on the floor and arms raised straight up in front of you • Move • Lift one knee up toward 90°and extend the opposite arm over your head to the floor • Keep the rest of your body stable; hold for 2-3 seconds • Return to starting position and switch sides • Reps • Repeat 6-8 times, work up to 3 sets, rest for 30-60 in-between

9. Arm Extension • Starting • Go on all fours keeping your spine neutral* • Move • Extend your arm out in front of you so it’s parallel to the floor • Keep the rest of your body stable; hold for 2-3 seconds • Return to starting position and switch sides • Reps • Repeat 6-8 times, work up to 3 sets, rest for 30-60 in-between

10. Leg Extension • Starting • Go on all fours keeping your spine neutral* • Move • Extend your leg behind out so it’s parallel to the floor • Keep the rest of your body stable; hold for 2-3 seconds • Return to starting position and switch sides • Reps • Repeat 6-8 times, work up to 3 sets, rest for 30-60 in-between

11. Cross Crawl • Starting • Go on all fours keeping your spine neutral* • Move • Slowly extend one leg behind you while extending the opposite arm forward • Keep the rest of your body stable; hold for 2-3 seconds • Return to starting position and switch sides • Reps • Repeat 6-8 times, work up to 3 sets, rest for 30-60 in-between

12. A Strong Core • By maintaining a strong core you will: • Reduce back pain • Improve athletic performance • Improve postural balance

13. Things to Remember • Warm up & Cool Down • As with any exercise program it is important to warm up and cool down such as walking or gentle stretching • Keep it neutral • Not all core exercises are good for your back, it is important to keep you spine in a neutral position to reduce stress • Take your time • Make sure to rest in-between each exercise and to stay hydrated

14. Things to Remember • Consult • It is always advisable to consult a regulated health professional before starting any new exercise program • Know your limit • If you feel any pain or discomfort while doing these exercises or within 72 hrs. consult your health care provider before continuing

15. For further information, please contact my clinic or: • Ontario Chiropractic Association • 200-20 Victoria St., Toronto, ON., M5C 2N8 • Web:www.chiropractic.on.ca • E-mail:oca@chiropractic.on.ca • Phone: 416-860-0070  1-877-327-2273