Core strength comes from the spinal stabilizers and the abdominal muscles. The main muscle group we are targeting is the multifidus group. They are your first line of defense for spinal stability as they live right next to the vertebral spinous process.
These muscles respond to a sustained contractions, not repetitive motions. The ultimate goal is to hold the pose for 10 seconds for 10 repetitions.
Swimmers Level 1
Swimmers Level 2
Swimmers Level 3
These exercises are prescribed by your chiropractor to help reduce low back pain and increase balance and proprioception. These exercises strengthen the core and posture muscles and increase endurance for these muscles. After disc herniations or sprain/strain injuries, your ligaments and muscles need specific exercises to recover and prevent subsequent injuries.