Core Stability Exercises

A strong and stable midsection of the body is essential for an upright posture. As such it is an excellent foundation for a pain free back, as well as ease of movement in the shoulders and neck. Here are a few exercises to get started.

1. Pelvic Rocking

• Lie flat on your back.

• Alternatingly, gently tilt the pelvis backward and forward. 

• Find the neutral pelvic position.

Modifications: 

• You can also put your arms alongside your torso.

• Once you are certain that you are able to find neutral, you can do the exercise with your legs extended as well.

2. Leg Slides

• From a knee-bent position, slowly slide out one leg while maintaining a neutral position of the pelvis. 

• Without changing the neutral pelvic position, slide it back up.

• Repeat a couple of times. Then practice on the other side.

3. Bridge Exercise

• Lie flat on the mat with your knees bent and your pelvis in a neutral position.

• Push your feet into the floor.

• Slowly and in a controlled fashion, lift the pelvis up into a bridge position. Keep glutes engaged throughout.

• Lower your back down again from the top, one vertebra at a time.

Modification to the picture: You can put your arms alongside your body as well.

4. Bridge Exercise Progression – One Legged

Once you have good control of your core muscles doing the bilateral bridge exercise, you can progress to the one legged bridge as seen in the pictures below. Take care to keep your pelvis in neutral, don’t allow one hip to drop or the waist to turn either way.