Develop the core as a stabilizer and the rest of your body will thank you. This is especially important for people involved in physical endeavor: a stable core provides the base from which you can perform all other manner of exercise with an extra guard against injury. As you might know, chiropractors are big on posture and one way to improve posture and ensure better balance across all activities is to make sure you have a strong core. By keeping you upright, it also opens your chest and improves lung capacity, both of which are useful for the athlete and desk-athlete alike. 

These exercises need only be performed 2-3 times a week and they will add a world of stable strength into your body. Keep in mind, these muscles take perhaps the longest to notice outwardly, but the actual benefit they provide to your back begins immediately. 

Planking 

• Start in a push up position and then lower yourself down onto your forearms, keeping body straight.
• Flex your abdomen and hold for up to 60 seconds
• 60 seconds may be unattainable at first so focus on 5-10 seconds at a time and build up from there.

Side Planking

• Lie on left side, with left forearm down.
• Right foot rests on top of left foot
• Right arm extended upward
• Flex abs and lift hips
• Hold 10-30 seconds.
• Repeat on opposite side
• This constitutes 1 rep; try for 3!

These are simple, inexpensive ways to start improving core stability. At Associates in Chiropractic, we understand that reading blogs and fitness magazines can leave you feeling overwhelmed at the sheer number of ways to start improving your health. It can sometimes discourage people from even starting which is an unfortunate side-effect of the internet age. Give our office a call and we will help you create a personalized solution that starts simple: with your fitness goals and the condition of your body. 

Dr. Albert Stabile, D.C.