Planking for your Core
The plank exercise is a commonly prescribed exercise to build up your core stability. It is an easy exercise to do at home, requires no equipment, and there are plenty of modifications to fit anyone’s fitness level.
In this video by ACE fitness, it walks you through, step-by-step, how to do the basic plank and progresses in difficulty. If you find that doing the plank from your feet is difficult, you can always modify the exercise and do it from your knees. Just remember, don’t let your hips drop down, and always maintain a neutral spine.
Rotator Cuff Exercises Using an Exercise Band
There are many of us who spend our days sitting in front of a computer, heads forward, shoulders rounded and backs slouched. When we exhibit this forward posture for 40 or more hours a week, we are ultimately causing microtrauma to the muscles and tissues in our upper body because with forward head posture, we are pulling unnecessarily on the muscular attachments of the shoulder and shoulder blade. We overuse the muscles that aren’t meant for shoulder stabilization but underuse and weaken the ones that are.
The main stabilization of the shoulder is a group of muscles called the rotator cuff. These muscles are called supraspinatus, infraspinatus, teres minor, and subscapularis. In the linked video below, the demonstrator uses an exercise tube, but an exercise band will also work. This is a quick 15 min step by step workout aiming to strengthen the rotator cuff and prevent shoulder injury.
But remember, embarking on an exercise program, consult your healthcare provider. If you are suffering from any upper back pain or shoulder pain, it is wise to be evaluated before starting a new exercise.
Easy exercise to do at home
Sometimes, when you have low back pain, you simply don’t feel like standing up and doing anything because you worry it’ll aggravate the symptoms. Our first instinct is to get rest. In addition to receiving chiropractic care, here is a link to a video of a simple exercise that can be done at home to start training your body on proper movements with the intention of strengthening your back and improving flexibility.
But remember, if this is the first time you’re suffering from low back pain, or you’re not completely sure what’s going on, see your chiropractor first before attempting this exercise.
neck isometric strengthening exercises
neck flexion exercises
These neck exercises will assist in improving ranges of motion
neck rotation exercises
These exercises will help your neck rotate side to side
neck extension exercises
pain changes everything
Lower back exercises
Here is a series of lower back exercises to help prevent as well as aid in treating lower back pain
If there any questions, please do not hesitate to ask. We are here to help.