Having a strong core is the difference between injury and sustained health. Building the muscles in your back, abdominals, shoulders, and glutes help you function better overall, and have an impact on spine and nervous system wellness as a result. Your chiropractor can give you specific exercises to do that are tailored to your unique situation. For some generic moves that are extremely effective, read on below!
Reverse fly has been around for a long time. Start with your feet shoulder-width apart, standing straight, and with your knees slightly bent. While holding a dumbbell in each hand (start small – 5 to 8 pounds should work), bend forward slightly at the waist. Engage your core muscles, bend your elbows slightly, then raise the weights up out to your sides as far up as you can go. Think about squeezing your shoulder blades together. Try doing a couple reps of ten to start, then increase to fifteen, and even add in a third set when you feel more strength. Form is key for this one, so consult your chiropractor for guidance!
You have probably seen those seated row machines at your gym. Well, next time you go, give one a try! The seated row provides concentrated strength building for your back and core, and you get the added bonus of a leg workout and cardio session all in one. Start at the lowest resistance until you feel comfortable and establish a rhythm. To really get in a groove, pick out an upbeat playlist and row to the rhythm. When performing the seated row exercise, never forget to maintain good posture. This is key in seeing results and avoiding injury.
Opposite Arm and Leg Raise
This exercise is pretty self explanatory. Get on your hands and knees, then extend an opposite arm and leg out straight so your body forms a line. Repeat the same arm and leg combo for 10 repetitions, then switch sides and do the same. Two sets on each side should do it, but listen to your body’s needs. This exercise also helps improve balance and coordination, so it is great for people of all ages.
If you are feeling graceful, go ahead and give this effective exercise a try. Lie flat on your stomach with your arms out front of you. In the same moment, lift your arms and legs so that only your torso is touching the ground. This engages all of your core muscles, and provides a great stretch as well. You can do repetitions of this exercise, or just hold it for a longer period of time. For added strength benefits, move your arms and legs in a circle.
*Disclaimer: Always consult your physician or other health care professional before seeking treatment or taking related advice herein.*
Story Credit: 4 Moves to Strengthen Your Back by Health.com
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