Home Exercises:

Core 101 – the Basics
These exercises are designed to introduce core strength and low back flexibility to those who are just starting a program, or those who are recovering from back pain or stiffness.

These exercises can be done anywhere, at any time of day, as often as you like, and by persons of all fitness levels and abilities. Always check with your doctor before beginning any exercise program.

Bridging – With feet flat on floor, parallel to each other at hips width apart, tilt pelvis under, scoop in abdominals and lift hips and low back off floor, feeling body weight shift to the shoulder blade area. Squeeze glutes at the top of the lift, and then lower hips slowly, one vertebra at a time, tailbone touches last. Inhale on the lift, exhale on the lowering. Repeat 8 – 10 times.

Alternate Knees to Chest – Keeping low back flat, one leg on the floor, knee slightly bent, bring one knee in close to chest, using hands to pull it in. Inhale as you switch legs, exhale as you pull the knee in.
Repeat 8 – 10 times, alternating legs.

Knees to chest stretch – bring both knees close to chest, using arms to pull them in. Keep lower back and back of hips on floor. Hold for 20 seconds breathing slowly.

A dvd version of these exercises is available for online purchase. The video is approximately 20 minutes in length and includes detailed instructions. Purchase price is $12, with free shipping included