Safe and effective self-care exercises
to improve core strength and posture
This series of exercises are designed from a group of safe, effective and easy exercises that develop strength in the core/abdominal muscles and the glutes. They create a muscle strength foundation around the hips and lower back. This makes them excellent for clients with recurrent lower back pain, especially if it is due to weakness, poor posture and muscular imbalance.
As always get assessed by your doctor or health care professioal for any contraindicated conditions (disc injuries, acute sprains and strains, nerve conditions) and adjust or eliminate any exercises as they deem necessary.
Demonstration of how to perform a core activation. The perfect exercise to begin strengthening your lower back
This video describes how to perform a chin tuck. This activity helps to strengthen the front of your neck and bring you out of a froward head position. Give it a try!
Discover how to perform diaphragm breathing. There are so many health benefits to being able to breath effectively using your diaphragm. Give it a try!
These variations to the diaphragm breathing exercise change up the posture you adopt and add in elements of core activation. This allows you to utilise diaphragm breathing in real life positions.
Continue on strengthening your core with these additions to the standard core activation.
Use this exercise to help strengthen your glutes and correct hip anterior tilt
Use this exercise to begin strengthening the muscles in the side of your hip.
This can help to stabilise the hips and lower back.
Do you have lower back pain?
Do you ache when you bend forward?
Do you have trouble lifting?
Try this exercise to strengthen the glutes to take pressure off your lower back
Progress your glute strength training with these intermediate glute bridge exercises