Sort by:

Week 4 – Time-To-Tone Up Month-Superman and Bridges

Superman

 

Core exercises are key to maintaining good spine health. Without a good strong core, we run the risk of hurting our backs in normal activities, let alone in exercise. We decided to look at a great exercise for improving your core strength and protecting your back. We have called it Superman Core and it will be working your abs, pelvic floor and hip extensors.

This exercise can be quite hard on the wrists, therefore, we suggest that you regularly stretch back into childs pose to release the pressure.

Capture 21. First of all, get yourself into what we call a four-point setup. Kneel on a mat to protect your knees. Position your knees under your hips, hinge forward from the hip and place your hands on the floor. Your hands should be directly under your shoulders. To make this exercise safe, you should take time to perfect this starting position. Most importantly you should ensure your abdominal muscles are pulled in and your pelvic floor is pulled up.

CaptureTry to make sure your shoulders aren’t hunched up to your ears. Think of looking slightly ahead of your hands on the floor. Remember, your spine should be long and straight with no dip or hump. And you should be able to breathe easily in this position.

 

2. Tighten your core and extend one arm forward so that your shoulder is next to your ear. At the same time, straighten your opposite leg completely behind you, bringing it to hip height. Return to the starting position and repeat with your opposite arm and leg. Keep repeating right and left and don’t forget to breathe.

3. When you have finished go into childs pose.

Glute Bridge

You should feel the burn in your glutes and your hamstrings if you’re doing it correctly. The bridge is also great for improving hip mobility and strengthening your lower back, two things that any desk-bound worker can really benefit from.

  1. Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
  2. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
  3. Hold your bridged position for a couple of seconds before easing back down.

Make sure you’re not pushing from your heels – the power comes from the hips and nowhere else.

Reference:

www.flexercise.com
www.coachmag.co.uk

 

Holistic Approach

We want to get you feeling better and keep you that way. Our winning formula involves looking at Chiropractic care, posture, exercise, nutrition and well-being.

Check out our resources for patients to help you get the best results.

PATIENT ZONE

Our Philosophy

At Chiropractic Balance we understand that the cause of your problem is usually more than one thing. That’s why we want to address all four corners to give you the best results.

Learn more about the way we work, and how we work hollistically to find effective solutions for you

READ MORE

Chiro & You

We work with a range of ages and stages,
and with the belief that all people are designed to be extraordinary

Working Posture

Pregnancy

Children & Babies

Athletic Performance

Maintenance & Prevention

Stress Management

Make a Booking

Save time, and book online today to see one of our Chiropractors

CONTINUE

Welcome to Chiropractic Balance

To get started, either book an appointment through our online system, or send us a message and we’ll contact you

Welcome back to Chiropractic Balance

Thanks for coming back! Since we’ve got a record of your details, it’s even easier for you to make your next booking

Please note that you cannot change existing bookings online. To cancel or change an existing booking, give us a call

Send us a Message

Fill in your details and we’ll get right back to you