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Lower Back Pain

Lower Back Pain

NECK AND SHOULDER PAIN

NECK AND SHOULDER PAIN

KNEE PAIN

KNEE PAIN

3 core exercise you have likely never done!

I often get asked in clinic, what is the best way to strengthen my core? That is a really loaded question and a very controversial one in rehabilitation circles. However, there are 3 exercises I often refer to when teaching core exercises for the first time. The exercises are not your typical core exercises that you see everyone doing in the gym. They come from Czech Republic and were developed by Pavel Kolar in the Prague School of Rehabilitation. The diaphragm is held in high regard in that it provides stabilization to the spine due to its ability to increase intra-abdominal pressure. It also has the ability to regulate the tone of the whole nervous system. The sequence of exercises are based on the idea that our natural way to develop stability in the body and that is achieved by moving through developmental milestones when we are a baby en route to becoming an erect/walking human being.

Here are the  exercises:

1. Lying on your back, bend your hips up to 90 degrees, bend your knees 90 degress and bulge your abdomen while maintaining a normal breath. Attempt to increase the pressure from your back on the surface you are lying on. Make sure you are lying on a firm surface. As soon as you start to feel your back start to arch or your breathing becomes abnormal, stop the exercise

2. Position yourself in child's pose where your arms are extended over head, knees are fully bent and hips are fully flexed. In the best case , your bum should be touching your heels. Increase the pressure in the abdomen by bracing. Make sure you are still breathing normally. Slightly tuck your chin and relax your shoulders. Attempt to elevate the head imagining you are hinging from between the shoulder blade region rather than the neck itself. This exercise is excellent because core stabilization depends a lot on the mobility of the thoracic spine and hips. Stay tuned for an upcoming video on this exercise.

3. Finally, position yourself in 4 point position (On hands and knees) with hips and knees at 90 degress. achieve a neutral spine ( slight arch) and once again bulge your abdomen. relax the shoulders and the shoulder blades should not be winging ( you may need a little help with this one). Tuck your chin in. Maintaining this position, elevate your knees off the ground one inch and hold. If you start to shrug your shoulders, you start to arch your back more or if you feel pain, stop the exercise

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I have much success with these exercises in reducing low back pain, neck pain and even improving posture.

All of these exercises should be taught to you by a qualified therapist. The Physiotherapy associates at MOBO Physio are qualified in teaching these exercises and helping you on your way to better core stability and spine health! Call 647-344-6636 to book an appointment today!