Core stability and core strength
Senior Physiotherapist, Founder and Director · Registered with the AHPRA (PHY0002060505)
Sports Rehabilitation · Musculoskeletal Problems · Sport Injuries · Neck pain, headaches, dizziness, jaw related neck pain
Kenny is a physiotherapist with over 18 years’ experience in musculoskeletal and sports rehabilitation. He has a focus on identifying the contributing factors behind pain and treating complex presentations including chronic spine pain, neck and headache disorders, jaw dysfunction, and persistent sports injuries. His approach combines manual therapy, dry needling, and active rehabilitation with strong emphasis on education and patient outcomes. He is also a GEMt dry needling teacher and demonstrator. As an endurance athlete with experience in marathons, Ironman, CrossFit, basketball, and ultra endurance events, he brings a performance athlete's perspective to rehabilitation and load management.
Last reviewed: 07 August 2025
Core stability exercises that can help strengthen the necessary muscles of your core and may help reduce the risk of lower lower back pain.
In the above video, Kenny from Physio K runs you through a program of 4 simple 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 effective, well-tolerated exercises to help strengthen your core muscles. They may help reduce the risk of lower back pain and build a buffer to help you 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!