Weak core muscles can lead to back pain, poor posture, and even injuries. Strengthening your core with appropriate exercises is an essential part of staying healthy and fit.
A strong core muscle supports all of the other parts of your body. In this blog post, River City Wellness gives you the best and most effective exercises to strengthen your core muscles.
At River City Wellness, our chiropractors are highly skilled in developing individualized stretching exercises for your core muscles. Be uniquely transformed and live more comfortably with us.
Importance of Core Exercises
Low back pain is preventable through chiropractic exercises. Core strengthening exercises have been shown to relieve low back pain and reduce the severity of future episodes when they do strike.
BALANCE AND STABILITY
When you think about it, your core is what's responsible for holding everything up. When standing without a strong core, the balance goes to one side, and then all of that weight falls on just one leg!. The muscles in this region are also essential for stabilizing our bodies as we move around. If the muscles get too weak or even injured, we are more prone to injuries.
Bad posture can lead to all sorts of health problems, from breathing difficulties and back pain. However, with good posture, you could live better. When sitting or standing, the spine must be in a comfortable position. Thus, a weak core is unable to support our body.
Slouching does not facilitate a good posture. As we slouch, we are keeping our head forward, making us look shorter than average.
If we want our backs to feel great, visiting a chiropractor helps. Chiropractic care at River City Wellness provides exercise and stretching programs to alleviate back pain and strengthen our core muscles.
Exercises in Chiropractic Care
When it comes to back pain, the best course of action is not always obvious. It can be hard to know whether bed rest and avoiding strenuous physical activity will make things better. In fact, resting for more than a day or two may worsen your symptoms.
A controlled exercise program tailored specifically to you as an individual seems like the most effective solution when suffering from chronic back pain. Resting too much isn't necessarily good either.
A well-rounded program of back exercises is often the most effective in relieving pain. Exercise is as essential as medicinal prescriptions. As a qualified chiropractor, Dr. Cody Capeloto will customize a regimen based on your needs and goals.
The core muscles support our back to reduce the risk of injuries. A stable core can help maintain spinal integrity to prevent or reduce low back pain. The good news is there are a few exercises you can do.
Forearm Plank is beneficial for the front and side abdominal muscles, medically known as rectus abdominis, and internal and external obliques. It is perfect for beginners and easy to follow.
Start by lying face down on the ground with your legs straight behind you. Prop yourself up using your elbows and toes so that you're in a horizontal line to the floor. Keep tight abdominal muscles. Stay in this position for at least 60 seconds or up to five minutes if you can.
The obliques are the perfect muscle group for side planks. This exercise uses bent legs to make it easier for beginners and once you've mastered this type of plank, move on using straight legs.
To strengthen your core:
- Start by lying on one side and propping yourself up with an elbow.
- Keep your torso in a straight line while tucking both knees behind you to prop it off the ground for 20-30 seconds before switching sides.
- Repeat three times on each side.
Lie on your back. Ensure that one knee is bent and the other is straight. Place your hands under the low back arch while maintaining an arched spine during this modified curl-up. Start by bracing yourself through bearing down from a belly press to focus at one point in the ceiling above you. Lift only around 30° off the ground enough so that shoulders blades are raised high without risk for injury or strain due to neck posture. Keep chin tucked rather than pointing up towards the sky when attempting these movements, as it will be more difficult if done incorrectly.
Visit River City Wellness and consult with Dr. Cody Capeloto to maximize the benefits of holistic chiropractic care. A specialized exercise routine tailored for you is the best approach to address back pain and weak core muscles.