Core Stabilization Exercises |
Chiropractor Cranston RI

Woman performing her core stabilization exercises prescribed by her chiropractor in Cranston, RI.

Discover how these core exercises can help you achieve better results and longer-lasting adjustments with your chiropractor in Cranston, RI:

  • Sets: 3

  • Frequency: 2 times/week

Cat/Camel Warm Up in Cranston RI

  • Start with this exercise. Smoothly move from one position to the other five times to improve mobility.

Cat/Camel Exercise: Man performing his core stabilization exercises prescribed by his chiropractor in Cranston, RI.
Bird-dog Exercise: Man performing his core stabilization exercises prescribed by his chiropractor in Cranston, RI.

Bird Dog

  • Align your head with your back, eyes on the floor. 

  • Lift the opposite arm and leg. 

  • Repeat five times per side.

Abdominal Bracing

  • Gently tighten all of the muscles around your belly and back.

  • Hold and continue to breathe.

Plank Position Exercise: Man performing his core stabilization exercises prescribed by his chiropractor in Cranston, RI.
Plank Position Exercise: Man performing his core stabilization exercises prescribed by his chiropractor in Cranston, RI.

Plank Position

  • This is a neutral upright posture with your head, trunk, and hips aligned.

Lunge

  • Brace your abdomen

  • Look to where the wall meets the ceiling

  • Step and lunge forward

    • Do NOT let your front knee move in front of your toes.

    • Maintain the plank position and look to where the wall meets the ceiling throughout the exercise

  • Perform five lunges on each side.

Lunge Exercise: Man performing his core stabilization exercises prescribed by his chiropractor in Cranston, RI.

Soft Sit-Up

  • Come up only far enough to feel your stomach muscles contract and hold for one second or the amount of time it takes to say the word "hold."

  • Relax back onto the floor for one second or the amount of time it takes to say the word "relax."

  • Repeat this cycle ten times.

Note: Keep your head, neck, and upper trunk in the plank position throughout the exercise. DO NOT curl up your head, neck, or trunk.


Alternative: This exercise can also be performed on a Swiss ball or similar exercise ball.

Soft Sit-up Exercise: Man performing his core stabilization exercises prescribed by his chiropractor in Cranston, RI.

Superman

You will need a Swiss ball or similar exercise ball for this routine.

  • Start by relaxing over the Swiss ball with your head down toward the floor.

  • Raise your head, arms, and trunk into a Superman position and hold for one second, or the amount of time it takes to say the word "hold."

  • Come back to the starting position and relax all of your muscles for one second, or the amount of time it takes to say the word "relax."

  • Repeat this cycle five times.

Superman Exercise: Man performing his core stabilization exercises prescribed by his chiropractor in Cranston, RI.

Side Bridge on Knees

Perform this bridge exercise instead of the other if you are more comfortable in the shorter position.

  • One knee should be on top of the other.

  • Brace first before coming up.

  • Hold the side bridge for one second or the amount of time it takes to say the word "hold."

  • Return to the start position and then (and ONLY then) relax the brace for one second or the amount of time it takes to say the word "relax."

  • Repeat this cycle five times.

Side Bridge Exercise (knees): Man performing his core stabilization exercises prescribed by his chiropractor in Cranston, RI.

Side Bridge on Feet

Perform this exercise instead of the other if you are confident in the longer position.

  • Place one foot in front of the other (see image below).

  • Brace first before coming up.

  • Hold the side bridge for one second or the amount of time it takes to say the word "hold."

  • Return to the start position and then (and ONLY then) relax the brace for one second or the amount of time it takes to say the word "relax."

  • Repeat this cycle five times.

Side Bridge Exercise (feet): Man performing his core stabilization exercises prescribed by his chiropractor in Cranston, RI.

Discontinue if you experience any pain.