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Strengthening the Abdominal, Buttocks and Low-Back Muscles

July 18, 2014 by Dr. Todd Goldman

How to Strengthen Your Middle Core with Chiropractic Care

Part 3 of a Series:

“The Importance of Exercise in Chiropractic Therapy”

The key to good chiropractic care is a regimen to strengthen the muscular systems that are integral to the overall health of your spinal column. These include the abdominal muscles, the buttocks, and low-back muscles.

Here are easy-to-perform exercise routines that are expressly designed to address these three muscular systems. Each can be performed in ten minutes or less, for a total exercise period of half an hour, using only a floor mat.

 

ABDOMINAL STRENGTHENING EXERCISE

* Lie on your back and bend your knees with your feet on the floor.

* Either cross your arms over your chest or place your hands behind your neck to support the head.

* Flatten your spine against the floor.

* Raise the shoulders off the floor by contracting the abdominal muscles. You should be able to feel the abdominal muscles tighten.

* Slowly raise the shoulders upward, as abdominals continue to tighten.

* Relax the abdominals.

* Allow the shoulders to return to the floor.

* Repeat this exercise as many times as possible. Start with as many repetitions as you can comfortably handle. Make 50-75 reps your goal.

 

BUTTOCK MUSCLE STRENGTHENING EXERCISE

* Lie on your stomach and place your chin on your hands.

* Turn your right foot out.

* Tighten the buttock muscle, and raise the right foot off the floor while keeping the knee straight.

* Hold for a slow count of 4.

* Slowly let the leg down.

* Repeat 6 times with the right leg

* Repeat exercise with the left leg, 6 times with a slow count of 4.

 

LOW-BACK STRENGTHENING **

* Lie flat on your stomach, with arms along your side. Turn your palms up.

* Slowly raise your chest from the floor.

* Feel the muscles of the low back tighten.

* Hold the chest up from the floor for a slow count of 4.

* Slowly let the chest down.

* Rest for a few seconds between each repetition.

* Repeat 6 times.

**NOTE: Only do this exercise with the approval of your physician.

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Total Chiropractic and Wellness
(631) 447-2299

2799 New York 112 #5
Medford, NY 11763

 

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Medford NY, 11763
(631) 447-2299

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    • Spinal Decompression
    • Car Accident Injury
    • Whiplash Treatment
    • Other Accident Injury
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    • Magnesphere Therapy
    • Cold Laser Therapy
    • Epidural Treatment
    • Chiropractic Exercises
    • Lifestyle Advice
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    • Physical Therapy
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