Core Chiropractic, New England Road, Brighton, BN1 4GW

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All Posts in Category: Core Strengthening Exercises

The Golfers lift – from Core Chiropractic

This week I watched a patient pick up their handbag after a treatment with bad form. She then asked me to show her the best way to pick up light objects. So this week we will be looking at The Golfer’s Lift. Last week we discussed the need for proper lifting  in the best ways to squat. In the video we showed you  how to use the hip hinge to  squat down properly with strength. However this week is a slightly more difficult lift but used for every items to pick up quickly and easily.

The Golfers Lift

This uses the legs to  counter balance the upper body when bending forwards. The golfers lift can prevent the joints in the low back from spraining and the muscles from straining. When we lift badly  we can cause injury. However when we lift properly we prevent the risk of injury. In practice we see patients commonly say  “I was imply bending over to pick up my bag and my back went” this is normally due to  repetitive bad lifting habits which eventually cause tissue injury.

This is designed to be used to pick up light objects. You need good core stability to practice the lift safely  however if you practice at home with light objects while concentrating on your form then the movement pattern will improve.


Prevention of back pain

Proper lifting can prevent back pain however maintenance care and chiropractic adjustments can also prevent the low back from injuring. If you have had pain and these problems keep re-occuring then make contact with us and book in for a free consultation with a qualified Chiropractor to examine the problem today through our request an appointment page

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The best exercises for low back and core stability – Both Sided Dead Bug

Here is the both sided or “Bilateral Dead Bug” which is one of our exercises for low back pain. The development of both sides at the same time is harder along the progression from the normal Dead Bug. It should only be attempted when the Dead Bug is pain free and easy….or becoming no challenge any more. By improving CORE strength you can prevent further low back pain and improve your performance in every day activities.

The Bilateral Dead Bug again should be done in 3 x 8-10 reps and can have dumbbells added if needed.

Oh and wait there is still a further progress to come




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The best exercises for low back and core stability – Dead Bug

The Dead Bug is one of my favourite exercises and is done to stabilise the low back and core when your arms / legs are moving. It will help you stay strong when you are doing regular activities like lifting children, playing contact sports or performing overhead activates.

Pick the level which is appropiate for you and complete 3 x 8-10 reps within your core workout

Enjoy….and wait for the harder progression


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