3 Lumbar Exercises to Help Strengthen Core Muscles скачать в хорошем качестве

3 Lumbar Exercises to Help Strengthen Core Muscles

Dr. Mike Funicello from The Joint Chiropractic explains three easy lumbar exercises, which help to strengthen your core muscles. 3 Lumbar Exercises to Help Strengthen Core Muscles For all exercises, perform as advised by your chiropractor. Exercise 1: Pelvic Tilt The first exercise is the Pelvic Tilt, which helps stabilize your hips and increases lower back support by strengthening your core. This also helps to build foundational strength for more complex exercises. How To Do A Pelvic Tilt • Start by lying down on your back, with knees bent • Place your hands beside your hips, with palms facing down • Tighten your abdomen while pressing the small of your back against the floor to create a pelvic tilt • Then release Exercise 2: Lying Hip Thrust Lying Hip Thrusts are a great way to help improve core stability and strengthen your glutes. This muscle group helps you maintain a healthy and pain-free lower back. How To Do A Lying Hip Thrust • Start by lying down on your back, with knees bent • Place your hands beside your hips, with palms facing down • Raise your abdomen upwards – a straight line should be formed from knees to their shoulders • Tighten your glutes and core to create a smooth motion • Then release • If you find this exercise too difficult, consult with your doctor to determine if pelvic tilts may be more appropriate Exercise 3: Superman The last Lumbar exercise is the Superman, which engages your “posterior chain”. Strengthening this muscle group can help improve your posture and may also help relieve pain in your upper and lower back. How To Superman • Start by lying face down, with your arms stretched forward - palms down • Begin by tightening your abdomen, keeping your shoulder blades tucked down and squeezed together • Tighten your glutes while lifting your arms and feet off of the ground • Then release Remember, for all exercises, perform as advised by your chiropractor. The Joint is more than just a solution for back pain, it’s your key to a healthy lifestyle. For more healthy tips visit our blog at: https://www.thejoint.com/blog To learn more about The Joint Chiropractic visit: https://www.thejoint.com/