Your core muscles are the tiny muscles that connect the vertebrae to each other and support and move your spine. By strengthening your core you can prevent injuries to the spine from lifting or other physical activity. Strengthening the core also allow helps to maintain the alignment of the spine.
Disclaimer: You should feel no strain in your body anywhere with these exercises, if you do, stop immediately and talk to your doctor before continuing.
The dead bug works many muscles in your core, including your transverse abdominis (deepest core muscles that wrap around your spine and sides), rectus abdominis (muscles that run vertically along the front of your abdomen), obliques (muscles on the sides of your stomach), and pelvic floor.
Glute bridges work the gluteus maximus. The hip extension aspect of this exercise involves the hamstrings, and the core aspect targets the transversus abdominis.
Foam rollers are an excellent way to loosen up your thoracic spine and reduce pain. Using a foam roller won't just help your upper back – it will also affect your entire body.
Hips: Shin box
The shin box works the external and internal rotation of the hips, which helps improve mobility.
These movements utilizing a band improve stability and mobility.
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Sunday: Closed
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