Core stability and
core strength exercises
Effective and safe core stability exercises that will help strengthen the necessary muscles of your core and will prevent lower back pain.
In the above video, Kenny from Physio K runs you through a program of 4 simple but efficient exercises.
1. Glutes bridge with leg extension
Laying on your back on a mat, try to lift your bum off the floor and make a straight line between your knees and your shoulders. Then extend one knee and hold for 3 seconds and alternate between your left leg and your right leg. Try to do 10 repetitions each leg and do 3 sets.
2. Bird dog
In all fours position, with your hips above your knees and your shoulders above your hands. Try to extend 1 leg and the opposite arm. Hold for 3 seconds and then switch sides. Do 10 repetitions and 3 sets.
3. Plank with alternating leg lifts
Come in a plank position, make sure there is a straight line between your shoulders and your feet. From that position, lift or extend 1 leg and hold for 3 seconds and then alternate to the other leg.
4. Windshield wipers
Laying on your back on a mat on the floor, having your hips and knees bent in a 90 degree angle. From there, go to 1 side, hold for 2 seconds and then switch to the other side. Your shoulder blades should touch the floor at all times.
These are really good and safe exercises to strengthen your core muscles. They will help with prevention of lower back pain and build up a buffer to stay strong.
If you would have any issues with these ones, please don’t hesitate to contact us or come in for a clinic visit!