After learning a little more about our core stability last week let get a little more in depth with some additional core exercises. Like I said previously the plank is a good place to start with, but once we feel we can move on to some more complicated movements where do we go from there?
While the plank is a great exercise it focuses primarily on the front muscles of our core, primarily the abdominal muscles. While these are important they do not provide as much emphasis on the side and back portion of our core. For this we add two more exercise a into our routine. The first of these is the side bridge, which is very similar to our the plank, the side bridge is essentially a plank performed on your side, though instead of holding a push up position you are trying to hold a straight line from your ankles to your shoulder. The exercise evolution should follow the same natural progression as the plank chart from last weeks post, with the one important difference that it should be done on both sides. The illustration below shows a good visual representation of this exercise.
The second exercise we want to include is called the bird dog. This exercise is performed on all fours and should be performed as follows.
1. Start with on your hands under your shoulders and knees under your hips, while keeping your head, neck, and back straight
2. Raise your right arm and reach it forward until it’s in line with your torso
3. As you bring your arm forward, kick your left leg backwards until it’s straight and in line with your torso, hold for 1 second
4. Slowly bring your arm and leg back to the ground and repeat with the opposite arm and leg
With the introduction of these two exercises as well as the continued inclusion of planks you have a good foundational core routine. With any of these listed activities if you are experiencing any pain or discomfort we recommend that you discontinue immediately and contact Dr. Sam. It is for this reason that we offer our free consultation so always feel free to contact us at (573) 250-7427!