Think about core muscles more as brakes then accelerators and more as stabilizers then movers. When we use our core muscles as movers and accelerators, we increased risk of injury.
2 Stretches to Include
Hip Flexor
The hip flexors connect the hips to the lumbar spine. They shorten when you sit. It is very important to stretch these if you sit for an extended period of time. Stand with one leg bent and keep the other leg straight. Keep your back up right and lunge forward. Try turning your back leg in or out to feel the stretch in different parts of the hip.
Cat and Camel
Start on hands and knees. Arch your back up and tip your head forward. Drop your belly and lift your head up.
Abdominal Bracing
Think of the core as a stabilizer. As we do these exercises it is important to keep your core tight. Put your thumbs on your back muscles and thumbs on stomach muscles contract your core to push out against thumbs and fingers.
Bird Dog
From the hands and knees position. Extend an arm or leg. To make it more difficult extend opposite arm and leg.
Modified Bird Dog with Ball
Same idea as bird dog. Lay on your stomach and extend one arm or leg at a time. To make it more challenging. Extend opposite arm and leg at the same time.
Bridge
Lie on your back with your knees bent. Elevate your hips until you are in a straight line with the body. Hold for 10-30 seconds. Return to the beginning position and rest for a couple seconds. Repeat 3 times. This exercise can be repeated every other day.
Level 2 Bridge
From the bridge position. Extend one leg at a time. Hold 5-25 seconds 3x each leg
Level 3 Bridge with ball To make this exercise more challenging. Place the bottom of your feet on an exercise ball and lift the hips.
Plank
Go on toes and elbows. Pull your belly button toward your spine and tighten your stomach muscles. Squeeze your glutes. Work your way up to 3 repetitions with goal of working up to holding for 90 seconds each.
Level 2 Plank with ball
Place your elbows on the ball. Try to hold your body in a straight line.
Level 3 Plank “stir the pot”
Now try to keep your body tight and move your elbows in a clockwise direction and counterclockwise direction. Goal 10 circles in each direction.
Side Plank
Go on your side raise your hip off the ground on your elbow and lower leg.
Modified Side Plank
If you have shoulder problems. Instead of being on your elbow, put your feet on a couch or chair and lay on the side or back of your shoulder. Raise hips off the ground. Goal is to hold each side for 90 seconds.
2 Exercises to avoid
Crunch – Avoid this because we are often using the hip flexors to perform this movement. Tight hip flexors will pull on the low back causing pain.
Straight Leg Raise – Similar to the abdominal crunch we are using our hip flexors to perform this movement. This often increases pain in the low back.