http://youtu.be/-typZhXyKhY

1) Arch and Curl (Cat-Cow)

Start on all 4’s with your spine in a neutral position.

gently “arch” your back

allow your spine to “sag” as if to let your belly button move toward the ground

2) Birddog

Extend your opposite arm and leg, you should feel your hip, back and shoulder muscles working with this exercise.  Hold this position for 8 seconds, rest, then switch sides.

If the birddog exercise is too difficult, or causes pain, you may add support to your spine by using an exercise ball.

3) Curl-Up Exercise

Lay flat on your back, and place your hands under your low back.

Bend one knee to isolate the spine.

“Curl” your torso toward the sky, while keeping your hands behind your back to protect the lumbar spine.  Hold for 8 seconds, rest, and switch legs.

4) Side bridge and plank

Lay on your side, propped up on one elbow.

Slowly lift your hips off the ground.

If this exercises is too difficult, or causes pain in the low back, try keeping your knees on the ground.

The Side bridge can be brutal on old shoulder or elbow injuries.  If you have a “trick elbow or shoulder” you should be getting it adjusted, but in the meantime, try this modified maneuver.  starting by laying flat on the floor, with support under your neck and shoulder.

Lift your legs and thighs from the ground.

5) Plank

For complete details on the plank, please see; http://www.backoutofwhack.com/wp/exercises/planking-before-it-was-an-internet-phenomenon/

 

 

-Britton A. Taylor, DC