In this program we focus on exercises for spine and core stabilization with a particular attention on the abdominal muscles. The hamstring muscle group plays an important part. It's an area that can tighten up, affect your posture and spinal health and be overworked. Many individuals struggle with stretching the hamstring. The difficulty lies in postural habits, hamstring … [Read more...]
One Leg Stretch – Abdominal Exercises for Spine and Core Stabilization, Part 4
In One Leg Stretch we use the abdominal muscles isometrically to maintain spinal flexion while one leg is held stretched out straight and off the mat and the other is pulled towards the chest. For best execution, be sure to check the previous exercises in this program before attempting this. The series so far: Exercise #1: Leg Circle Exercise #2: Roll-Up Exercise … [Read more...]
Hundred – Abdominal Exercises for Spinal and Core Stabilization, Part 3
Your core muscles are key to spine stability, as one of the main supporting blocks of the spine. People demonstrate greater improvement of spinal and core stabilization and have less back pain problems when they practise targeted exercises to strengthen their core muscles, like the Hundred. The series so far: Exercise #1: Leg Circle Exercise #2: Roll-Up Exercise … [Read more...]
Roll-Up – Abdominal Exercises for Spine and Core Stabilization, Part 2
Thank you for continuing to the second exercise, Roll-Up, in our program on abdominal exercises for spinal and core stabilization. Please make sure you are proficient in the first exercise of the program, Leg Circle, before advancing on here. The series so far: Exercise #1: Leg Circle Exercise #2: Roll-Up (you are here) Exercise #3: Hundred Exercise #4: One Leg … [Read more...]
Leg Circle – Abdominal Exercises for Spinal and Core Stabilization, Part 1
After the success we’ve had with our two previous programs of exercises for spinal conditioning, we’ve decided to publish a third one (starting with Leg Circle), to complete our take on posture, spine and core flexibility, stability and coordination. To recap, we previously wrote about: exercises to improve your posture and bring relief to your back and spine, and … [Read more...]
Jackknife – Back and Spine Exercises, Part 8
Congratulations, you've reached the conclusion of our program! Give yourself a tap on the shoulder, just one more exercise. We left Jackknife for the end, because you will face some additional challenges like alternate flexion and extension of the spine. With both legs are raised vertically, it also become difficult to maintain a balance. However, this is one of our favourite … [Read more...]
Controlled Balance – Back and Spine Exercises, Part 7
Controlled Balance depends upon a mastery of number of difficult exercises we’ve covered previously in the program. You must have an already developed ability to control your body and maintain balance in a difficult position. The exercise requires an interaction between the core muscles of the abdomen and back, as well as muscles in the legs. However, the benefits of Controlled … [Read more...]
Boomerang – Exercises to Improve Back and Spine Flexibility and Movement, Part 6
In the sixth part of our program, we'll demonstrate a very interesting exercise. Boomerang is a challenging exercise, involving many muscles, where we try to maintain a balance in the body’s movements in space. The exercise aims to improve core muscle strength and to coordinate the movement precision of your body. The series so far: Exercise #1: Rolling Over Exercise … [Read more...]
Extended Legs Back Roll – Back and Spine Exercises, Part 5
Welcome back! If you've followed this program from the start, you come prepared for our five exercise, Extended Legs Back Roll - great job! You need to tread carefully on this one if you are not an athlete, and only after you've perfected the technique of the previous four exercises. The series so far: Exercise #1: Rolling Over Exercise #2: Seal Exercise … [Read more...]
Rocking Chair – Exercises for Conditioning the Spine, Part 4
Conditioning the Spine This exercise program tries to revitalize your core muscles and joints and improve the flexibility and movement of your back by conditioning the spine. Prolonged sitting is connected with many side effects like weight gain, weak core muscles (crucial for support of the spine) and joints that have lost their flexibility and movement range. Furthermore, … [Read more...]
