Exercise of the Week

Exercise of the Week–Pelvic Tilt

January 9, 2012/in Exercise of the Week

Difficulty: Easy
(Consult your chiropractor before starting this or any other exercise.)
Start: Lie down on back with legs bent 90 degrees and feet on floor.

Place fingertips on abdomen, just inside pointy tips of pelvic bones.

Exercise: Drawing belly button toward spine, try to flatten lower
back without letting abdomen bulge outward.

Hold for 1-2
counts, then release. Perform 10-15 repetitions.

Exercise of the Week–Childs Pose

November 16, 2011/in Exercise of the Week

Child’s pose with forward reach – lumbar flexion

Difficulty: Easy
(Consult your chiropractor before engaging in this or any other exercise.)
Start: On hands and knees. Be aware of position of spine – start
with a neutral spine or a flat back.

Exercise: Allow hips to lower toward heels, and reach arms out in front. Try to achieve a fully rounded lower back. Hold for
10-30 seconds.

November 5, 2011/in Exercise of the Week

Lumbar extension – “lazy cow”

Difficulty: Beginner to Moderate (Consult your chiropractor before engaging in this or any other exercise.)

Start: On hands and knees. Be aware of position of spine – start
with a neutral spine or a flat back.

Exercise: Allow spine to sag toward floor, bringing lumbar spine into full extension. Also extend neck by bringing chin up
toward the ceiling. Hold for 10-15 seconds.

Exercise of the Week

October 25, 2011/in Exercise of the Week

Abdominal Crunches on Exercise Ball – Reach for Ceiling.

Difficulty: Easy to Moderate(Consult your chiropractor before
engaging in this or any other exercise.)

Start: Lie on back over exercise ball so lower portion of ribcage is
positioned over center of ball. Let head rest on ball, and relax hips. Keep knees wide apart, and position arms stretched out
overhead.

Exercise: Engage inner abdominals first by bringing belly button
inwards. Then, curl body forward on ball. As you curl forward, reach hands for ceiling. Return to starting position. Repeat 5-15 times.

Exercise of the Week

October 3, 2011/in Exercise of the Week

Crunches on Exercise Ball with Oblique Twist

Difficulty: Beginner to Moderate
(Consult your chiropractor before
engaging in this or any other exercise)
Start: Lie on back over exercise ball so that lower portion of
ribcage is positioned over center of ball. Let head rest on ball and
relax hips.

Keep knees wide apart and position arms across chest
(easy), hands behind head with elbows out (moderate), or arms
stretched out overhead (difficult).

Exercise: Engage inner abdominals first by bringing belly button
inwards. Then, curl body forward on ball, keeping lower back in
contact with ball at all times. As you curl forward, bring one shoulder/elbow across body in the direction of the opposite knee.

Return to starting position. Alternate sides. Repeat 5-10 times each side.

Exercise of the Week!

September 29, 2011/in Exercise of the Week

Abdominal Bridge on Exercise

Ball with Single Leg Curl

Difficulty: Easy to Moderate (Consult your chiropractor before
starting this or any other exercise.)

Start: Assume abdominal bridge position on exercise ball. Focus on bringing belly button inward and holding entire body in a straight line – ankles to ears.

Exercise: Lift one foot a few inches off floor. Stabilize yourself, keeping body still. Curl leg to 90 degrees and hold for 5-10 counts. Return to start position, and repeat with other leg.
Maintain a tight abdomen throughout.

Repeat 5-10 times per leg.

Exercise of the Week ~ Abdominal Bridge

September 8, 2011/in Exercise of the Week

Abdominal Bridge on Exercise Ball with Forward Reach

We can never have too many core exercises!

Difficulty: Moderate to Advanced (Consult your chiropractor before starting this or any other exercise.)

Start: Assume abdominal bridge position on exercise ball. Focus
on bringing belly button inward, and holding entire body in straight line – ankles to ears.

Exercise: Roll ball forward with arms, keeping body still. As you
reach forward, lower back will arch. Contract inner abdominal
muscles to prevent this from happening. Return to start position, maintaining tight abdomen throughout.

Repeat 5-10 times.

Exercise of the week~ Time to Stabilize

August 23, 2011/in Exercise of the Week

Difficulty: Advanced
(Consult your Chiropractor before starting this or any other exercise)
Start: Lie on back, lower legs resting on ball, knees straight. Hands can rest on hips with elbows touching floor. Press down into ball with legs, lifting hips until entire body is in straight position, feet to shoulders. Stabilize with stomach tucked in and
hold. Lift one leg a few inches off ball, stabilizing with only one leg on ball.

Exercise: Roll ball toward buttocks using one leg. As ball comes closer to buttocks, hips should rise but not bend, keeping a straight line between knee, hips and shoulders. Curl leg to 90 degrees and hold for 1 count. Return to start position; maintain a tight abdomen throughout.
Repeat 5-10 times per leg.

Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional.
Copyright © Wellness Express™

Exercise of the Week

August 12, 2011/in Exercise of the Week

Low Back Stabilization in Reverse Bridge Position with
Hamstring Curls

Difficulty: Moderate
(Consult your Chiropractor before starting this or any other exercise)
Start: Lie on back, lower legs rest on ball, knees straight. Hands can rest on hips with elbows touching floor. Press down into ball with legs, lifting hips until entire body is in a
straight position, feet to shoulders. Stabilize with stomach tucked in and hold.

Exercise: Roll ball toward buttocks using both feet. As ball comes closer to buttocks, hips should rise but not bend, keeping straight line between knees, hips and shoulders.