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Burke Williams: Core Exercises
In last month’s entry, I discussed the importance of stretching the core muscles that protect your spine both in the low back and abdomen. I will share some stretches this month that will target your core.
Below are the stretches that will be discussed today
- Pelvic twist
- Back twist
- The cat stretch
- The cobra
- Shoulders & arm stretch
Back Twist
Lying on the floor, cross your right leg over your left leg. Using your left hand, gently pull your right knee towards the floor, twisting your spine and keeping right arm straight out, hips and shoulders on the floor. Switch sides. Hold for 20-30 seconds each side when you’ve reached your lowest point. Repeat 3-5 times.
Cobra Stretch
Lie face down, and keep your hands by your shoulders as if you were doing a pushup. Point your feet directly downward; this helps lengthen your spine. Now, very slowly push your torso up as far as is comfortable--or until your hips begin to come off the floor. It should take you 5 seconds to reach the top of the position. Hold for a few seconds at the top. Lower yourself just as slowly. Repeat 10 times.
Pelvic Twist:
Lie on back, knees bent, feet flat on floor, arms stretched straight out at sides. Slowly lower both knees to one side until you feel a gentle stretch in the lower back and hip. Pause and return to starting position. Switch sides. Hold for 20-30 seconds each side when you’ve reached your lowest point. Repeat 3-5 times.
Cat Stretch
Kneel on all fours, knees under hips and hands under shoulders. Spread the fingers out on the floor with palms flat and contract the abs to bring the head, neck and back in alignment. Inhale and tip the hip bones towards the ceiling while drawing the shoulders back and down away from your ears; look up. Exhale and tuck the chin while pulling your belly towards your spine. Round the back and feel a stretch down your spine. Repeat for 8 to 10 breaths, moving smoothly between each move. Pause for a few seconds when you’ve reached the peaks and valleys of your stretch.
Posterior Shoulder and Arm Stretch
Stand upright and cross one arm across your body. Using the opposite arm, pull the elbow of the arm being stretched towards the opposite shoulder. Hold for between 10 and 30 seconds.
For more information and a personal consultation from a professional chiropractor, contact Dr. Les Chui of Burke Williams at 408.599.1535 or by email at .(JavaScript must be enabled to view this email address).
