Chiropractic + Naturopathic Doctor • May 2012 • Page 14

1 Modified pushup on plank. CORE EXERCISE #2: PLANK WITH DIAGONAL ARM LIFT (SEE PHOTO 2) 2 • Assume a modified pushup position with your feet shoulder-width apart, forearms on the floor. • Keeping your torso steady, raise your right arm forward and to the right, so that it points to two o’clock. • Hold for two seconds, then lower and repeat with your left arm, raising it to 10 o’clock. • Repeat for 10 repetitions. Slowly increase repetitions as you become more proficient. CORE EXERCISE #3: SIDE BRIDGE (SEE PHOTO 3) 2 • Lie on your side with your forearm on the floor under your shoulder to prop you up, and your feet stacked. • Contract your core and press your fore-arm against the floor to raise your hips until your body is straight from ankles to shoulders. • Hold for 15 to 45 seconds; repeat on the other side. • Contract your abs and butt muscles force-fully to keep your body straight. CORE EXERCISE #4: SINGLE-LEG LOWERING (SEE PHOTOS 4-5) 2 • Lie on your back with your legs extended straight up. • Keeping your legs straight, lower your left leg until your foot is two to three inches off the floor. • Return to the starting position. • Repeat with your right leg. • Repeat for 10 reps. Slowly increase reps as you become more proficient. CORE EXERCISE #5: SPIN WHEEL (SEE PHOTOS 6-7) • Begin the exercise in a flexed position, with your knees on the ground and your hands grasping either side of the spin wheel. • Keeping your arms straight and knees on the ground, slowly use the spin wheel to roll out to an extended position. • Once at the extended position, flex your torso to roll the spin wheel back to the original start position. • Repeat 10 times. Slowly increase repeti-tions as you become more proficient. As usual, I have only scratched the sur-face as far as core exercises and stability are concerned. If you would like to learn more, www.canadianchiropractor.ca 2 Plank with diagonal arm raise. 3 Side bridge on plank. 4 Single-leg drops starting position. 14 • CANADIAN CHIROPRACTOR | MAY 2012