1. Core Strength & Back Health Ontario Chiropractic Association www.chiropractic.on.ca  oca@chiropractic.on.ca

2. What is the Core? The “core musculature” is a group of muscles that include the abdominal, hip and back muscles that stabilize the spine, pelvis and shoulder

3. Beneath the Surface

4. What does the Core do? The core musculature forms a “corset” acting as a support system for our spine These muscles make it possible for us to stand upright and move on two feet They stabilize our backs while we are moving

5. Core Strength & Back Pain Abdominal muscles protect your back Weak and unbalanced core muscles are linked to low back pain As a result of weak muscles extra strain can be put on your spine

6. Strengthening your Core Core training will help you develop “functional fitness” – fitness that is essential for both daily living competitive athletes To develop a strong core it is important to exercise regularly targeting your abdominal, hip and back muscles Here are some effective and easy exercises you can do

7. Abdominal Bracing This exercise is a great way to support your spine To start contract your abdominal muscles Lay on your back with your spine in a neutral position, hold and contract your muscles Stay in your seats and lets give it a try!

8. Arm/Leg Raise Starting Lie on your back with your knees bent, feet flat on the floor and arms raised straight up in front of you Move Lift one knee up toward 90°and extend the opposite arm over your head to the floor Keep the rest of your body stable; hold for 2-3 seconds Return to starting position and switch sides Reps Repeat 6-8 times, work up to 3 sets, rest for 30-60 in- between

9. Arm Extension Starting Go on all fours keeping your spine neutral* Move Extend your arm out in front of you so it’s parallel to the floor Keep the rest of your body stable; hold for 2-3 seconds Return to starting position and switch sides Reps Repeat 6-8 times, work up to 3 sets, rest for 30-60 in- between

10. Leg Extension Reps Repeat 6-8 times, work up to 3 sets, rest for 30-60 in- between Starting Go on all fours keeping your spine neutral * Move Extend your leg behind out so it’s parallel to the floor Keep the rest of your body stable; hold for 2-3 seconds Return to starting position and switch sides

11. Cross Crawl Starting Go on all fours keeping your spine neutral* Move Slowly extend one leg behind you while extending the opposite arm forward Keep the rest of your body stable; hold for 2-3 seconds Return to starting position and switch sides Reps Repeat 6-8 times, work up to 3 sets, rest for 30- 60 in-between

12. A Strong Core By maintaining a strong core you will: Reduce back pain Improve athletic performance Improve postural balance

13. Things to Remember Warm up & Cool Down As with any exercise program it is important to warm up and cool down such as walking or gentle stretching Keep it neutral Not all core exercises are good for your back, it is important to keep you spine in a neutral position to reduce stress Take your time Make sure to rest in-between each exercise and to stay hydrated

14. Things to Remember Consult It is always advisable to consult a regulated health professional before starting any new exercise program Know your limit If you feel any pain or discomfort while doing these exercises or within 72 hrs. consult your health care provider before continuing

15. For further information, please contact my clinic or: Ontario Chiropractic Association 200-20 Victoria St., Toronto, ON., M5C 2N8 Web: www.chiropractic.on.cawww.chiropractic.on.ca E-mail: oca@chiropractic.on.caoca@chiropractic.on.ca Phone: 416-860-0070  1-877-327-2273