4 Exercises for Back and Core Muscles Strengthening
How do you strengthen your back and core?
As promised, this week I will share some of the exercises Stefanie provided me with to strengthen my back and core muscles! Please note: these exercises were prescribed in specificity to the level of severity of my injury. Please refer to these exercises as a general guide, however, for any back pain you may be experiencing, be sure to check in with a physio first!
There are 4 exercises that you can focus on!
Active Pelvic Tilt
Reps: 10, Frequency: Every 1-2 hours
Cues:
- Stand up straight with your thighs hip length apart and your back in a neutral position
(slightly arched) - Maintain steady abdominal breathing white you tilt your hip posteriorly by rounding your lower back & anteriorly by arching your lower back
- Alternate between these motions, working through all the available range of motion
- Stay within a pain tolerant range!
Pelvic Tilt
Reps: 10, Frequency: Every 1-2 hours
Cues:
- Support yourself on all fours, your back straight and head in line with your body
- Arch your back upward, let your spine arch downward, and then return to starting
position - Again, stay within pain tolerant ranges!
TA Activation, Hip Flexion
Sets: 2, Reps: 10, Frequency: Daily
Cues:
- Lie on your back with your knees bent and your back in neutral position (slightly arched)
- Engage your core by recruiting your pelvic floor & transverse abdominis (pulling belly
button towards bed) - Maintain a steady abdominal breathing while you lift one leg up to 90 degrees at the hip keeping, the knee bent
Lower Back Release
Frequency: As needed, Duration: 1-2 min.
Cues:
- Lie on your back with your feet elevated on a box or a chair then place a lacrosse ball
under your lower back area/high glutes region - Keep your midline engaged so you can maintain a neutral spine position
- Slowly shift your hips side to side to massage the area
- Do not roll the ball directly on the spine
Thanks!
-Anj
Anj’s Road to Recovery
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