Core Exercises for Lower Back | 5 BEST Ones You Can Do at Home
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- Опубликовано: 21 июл 2024
- Looking for core exercises that help to stabilize your lumbar spine (lower back) to prevent injury there? Try these!
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#lumbarstability #functionalcoretraining #transverseabdominis 
Спорт
1. Stomach vacuum 1:26
2. Dead bug 3:10
3. Plank 4:40
4. Rkc Plank 5:45
5. Side Plank 6:35
6. Bird Dog 7:50
🤩👏🏾I finally understand the moves! You’re a rockstar teacher! I’ve never understood the dead bug or bird dog moves when I went to various PTs over the year, but you taught me today. I feel the difference. Thanks for pulling up your shirt to show us exactly what we should be doing.
Thanks Blake! I have been looking for core exercises that don't bend my spine. This is an all in one video. You rock!
such great advice love your videos
Thanks. Good explanation.
This helps tremendously!
I can't thank you enough Blake, these exercises are perfect for me. I am very grateful for putting this video together.
Thank you for the video
Thanks so much for the awesome video. Your explanation and emphasis on proper form to get benefits is so appreciated.
excellent exercises, thank you
Thank you 😊
I already know its gonna help me for sure
True that, awesome. Thanks.👌👍💪✌️
Superb
found your channel from that 2 year old leg warmup video on critical bench channel. very good video.
Thank you, Blake! I have chronic right pelvic torsion and love your videos. Do you have one for best way to sleep, so I don't always wake up in pain in the middle of the night and first thing in the morning?
Mcgill big 3
I just went to my PT apt. today. He said my core and glutes were trash. I definitely need help. I can only raise one leg at a time when lying supine. When I try both I have pain in my sacral across my buttocks. My hips are tight too.
urgently need help ,my ankle sprain turned to knee hip back neck , swelling in calf ,so is it causing by ankle dors? i m suffering since year
Also, how do you feel about holding the dead bug or bird dog instead of doing reps? I find holding for 30 seconds challenging. Any disadvantage to hold vs reps?
Robert, it's recommended to hold bird-dog position to begin with. It is quite tricky exercise on the terms of the posture, people easily can get hurt if they go into motion without learning how to hold proper posture and be stable in it, specially for those who already have low back problems.
Can I do these with sciatic pain?
I would advise to hold your leg in parallel position to the floor, to make sure that hips stay squared.
I don't know if anyone else has dealt with this. Been to a handful of physical therapist all telling me my core is weak ( I agree ). I do the core exercises and feel nothing. Only after seeing videos of was to turn off muscles I final felt my core activate. Mainly I have to actively pull my upper back and shoulders back to get my core to feel the exercise. Is there a reason for this? And a better way for me to do this?
When something is weak, then something else will fire up to try to compensate. You then build other movements over those "bad" patterns and then it becomes really hard to break out of it unless you can find ways to, like you said, turn off the other muscles involved.
How you go about this will depend on the person and the exercise. Having bands distracting your legs (forcing you to engage the hamstrings) will essentially turn off the hip flexors. The shape of your spine as a whole (top and bottom curve) will also vary which muscles will take over a certain position/movement (hence why you say you feel it more if you pulls your shoulders back, it probably affects your pelvic position too. Actually, just holding that "upright" position, if you have a forward head posture, is some work for the abdomen as well (you need the upward pull and stability on the front in order to get the downward pull in the back).
PTs can look at you performing an exercise and think it looks good, but they can't feel what you feel. I have a wonky left shoulder and the PT gave me a rear delt exercises that ended up working my front delt more than the back because of my pulling mechanisms, and we had to try 3 different exercises to find one where I could actually isolate the back of my shoulder without the front taking over. So keep trying, and take notes of what you find really works your core, and discuss the fact that you don't feel certain exercises with your PT, they should have variations you can try that could work better for you!
How do you breathe through the transverse abdominus exercise.
Press your breath into your ribcage, causing ribcage expansion, via Foundation Training decompression breathing.
Seriously try this men flex your butt as much as you can. It will help
I like the shorts. What brand are they?
I don't like.dead Bug, it allows your low.back to get into flexion wich is not what we want. We want neutral.spine. this isn't a good.movement pattern to train
Goodness u are cute
Hlo sir can u plz provide an email where i can contact you to help me assess a posture problem that i am having 😊