Brighton Chiropractor | Hip 90 deg Abductions Great exercise to strengthen and stretch the hips, glutes and ease the lower back. The hip abductor muscles help to raise your leg to the side, away from your body. They also help support your pelvis when you’re standing on one leg. When these muscles are weak, it can affect your balance and mobility. It can also cause low back pain due to instability. This exercise is also very beneficial for runners.
Plank Variations | Brighton Chiropractor Matt Bateman shows you how to do variations of the common plank that wont cause of exacerbate any back pain
People with history of back pain may not benefit from the stand high or elbow plank because at some point the back will arch. If this happens then pressure can build on the low back joints or discs and this can cause more pain
Moving the leg in these positions can avoid dropping the back into an arch but also activate a short weak psoas which is always a key aggravation to back pain
Work on these plank variations to avoid the common plank causing any issues
Home Lunge Squats | Brighton Chiropractor Lunges strengthen your back and core muscles without putting too much stress or strain on your spine. A strong, stable core reduces your chance of injury and improves your posture, making common movements easier. Great lower body strengthening exercise. Give it a go!
Band Resisted Bird Dog | Brighton Chiropractor The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion. Increase resistance by adding the band.
Straight Leg Raises | Brighton Chiropractor The straight leg raise is also used by doctors and physical therapists to assess lumbar spine impingement, herniated discs, and sciatic pain. It can help differentiate injuries of the hip from that of the lumbar spine. It’s also a fantastic core strength and stabilizer.
Psoas March | Brighton Chiropractor video is a great exercise used to strengthen the core while the psoas muscles is elongating and isometrically contracting
Complete 3 sets of 8 reps daily or when you do a core session
The psoas (hip flexor) is a real problem in low back pain. It can cause low back pain, it can occur during low back pain then stop the back getting better and it can cause faulty movement patterns ongoing
For further help and information go to www.ccsussex.co.uk/homeexercise
Push up Plus | Brighton Chiropractor Matt Bateman demonstrates exercise for shoulder stability showing a simple exercise that helps the muscles underneath the shoulder blade which can improve shoulder stability, postural awareness and upper back flexibility. For more hints and tips go to https://ccsussex.co.uk/