One of the most frequently asked questions by patients is, “How can I make my adjustments last longer?” The answer is simple, but not one most people want to hear. The best way to support your adjustments is to have a strong core! I know not everyone gets excited to drop down and do crunches throughout the day, but there are many ways to achieve a strong core without doing any crunches.
Let’s begin by addressing some common obstacles that keep people from strengthening their core:
- You don’t have enough time:
It is understandable to get caught up in work, family, and other life obligations but these really are not excuses. The only way to find time is to make time for your health.
- You are too out of shape:
Most people that make health and exercise a priority were out of shape at some point too. The best part about starting a healthy lifestyle is you have your whole life to get and stay healthy. There is no rush.
- Your job is very physical and that is your workout:
Having a physical job and staying active every day is great! The only problem is, most jobs cause you to only work one specific group of muscles over and over again. It is important to address all muscle groups for a healthy balanced body.
- I have an injury that won’t allow me to do ( fill in the blank ) exercise:
That’s fine. Just modify your routine.
Above are four common reasons why people don’t workout. All of these excuses are just that, excuses. At the risk of sounding completely corny and totally ripping of Nike….. Just do it!
Here are three exercises to kick start your stronger core.
- Bird Dogs ( a.k.a. Cross Crawl )
Begin with both knees and hands on the floor (best done on yoga mat). Hands should be shoulder width apart and knees should be hip width apart. Your abdomen should be level with the floor. This is very important as it allows the abdominal muscles to fully engage. Keeping your abdominal muscles engaged, lift one arm straight up in front of you while at the same time lifting your opposite leg straight back without tipping your pelvis. Repeat on the other side. The key to this exercise is executing it correctly. Do as many as you can with GREAT form (even if it’s only three) then take a break. It’s all about quality, not quantity. After the break, try and to the same number in a set two more times.
- Leg Flutters
Lay flat on your back placing your arms where they are most comfortable. Lift one leg up while the other is slightly raised off the floor. Using a scissor like movement, alternate legs using Great form. Make sure abdominal muscles are engaged at all times.
- Counter Balance Squats
Place feet slightly more than shoulder width apart, with toes only slightly turned out. Standing up straight to start, bring weight out in front of you with arms slightly bent and so the weight is in line with your sternum. Begin by lowering your bottom down, without allowing your knees to go over your toes. Once your bottom has reached the point where your thighs are parallel to the floor begin you ascent back up to the standing position.
Tips to make squats easier:
- Never move the counter balance weight from its original position allow it to lower and rise with your body.
- The counter balance does not have to weigh a ton, five to ten pounds is fine. If you are comfortable with a higher or lower weight it’s all about preference and what is comfortable for you.
- If you feel unstable like you may fall, place a chair behind you. Make sure it is low enough that you are able to still get a deep squat in. This trick will help ease your mind about falling backward.
- Look up when preforming the squat and try to not jut you neck forward. This will help your back be straighter throughout the exercise.
- Do as many squats that you can with perfect form. If you feel as though your form is off rest and then start again. It’s better to have three perfect squats than ten with sloppy form. Sloppy form promotes injury and will not help you gain strength.
- At all times keep your core engaged!!!
Excited to hear about your progress!
-Dr. Loni