March 2016 Newsletter

“The Fab 5” Core Routine
 

Strengthening the core muscles will improve posture, prevent injuries, and help rehabilitate low back conditions.  The “Fab 5” routine combines five exercises that build core strength and low back stability, requires no special equipment, and will take approximately five minutes to complete one cycle of the routine. 

 

Perform the 5 exercises in a circuit format:

    1.  Plank

   
        
Or a Modified Plank
 
  •     Perform as above only from the knees.
 
Position your elbows beneath each shoulder and balance yourself on either your toes (plank) or on your knees (modified plank) while keeping your torso rigid and straight. Hold this position for 30-60 seconds.
 

    2.  Bird Dog

 
On your hands and knees keep your back straight and raise your left arm and right leg to a parallel position with the floor.  Hold this position for 2 seconds.  Next raise the right arm and the left leg to a position parallel with the floor while keeping your back straight.  Hold this position for 2 seconds.  Repeat 10-15 times.

 

    3.  Side Plank (Right Side)

 

Or a Modified Side Plank
 
Position your elbow beneath your shoulder and balance yourself on either the side of your feet or on your knees while keeping your torso rigid and straight. Hold this position for 30-60 seconds.
 
    4.  Cat/Camel Stretch

 
On your hands and knees tuck your chin to your chest and arch your back towards the ceiling.  Hold this position for 2 seconds.  Next arch your head back and bow your low back towards the floor.  Hold this position for 2 seconds.  Repeat 10-15 times.
 
    5.  Side Plank (Left Side)
 
Perform the “Fab 5” as part of your daily routine to help keep you core strong and injury free.
 
 
Active Performance Chiropractic focuses on the diagnosis, treatment, and rehabilitation of athletic-related injuries. Treatment is a unique blend of Active Release Techniques, traditional chiropractic therapy, and physical rehabilitation designed to match each patient’s goals and lifestyle.