CORE AND LOWER BODY EXERCISES

 
The group of exercises below consist of static and dynamic exercises. Please take care to read the description of each exercise to ensure proper technique. If you are unsure of how to perform an exercise properly or if the exercise causes pain, immediately stop the exercise and contact Bayside Health & Wellness for direction and/or evaluation.
 
 
ABDOMINAL CRUNCH ON BALL
Vancouver Chiropractor - Crunch on Exercise BallMUSCLE: Rectus Abdominis, Transverse Abdominis
DESCRIPTION: Place exercise ball under the lumbar spine and lay face up on the ball keeping your abdominal muscles engaged so that the back does NOT go into extension. Plant feet firmly on the ground, fold the arms across the chest and raise the upper body by contracting the abdominal muscles. This motion should be slow and controlled so that the exercise can be stopped at any point during the activity. A wider stance with the feet will make the exercise easier and a narrower stance will make the exercise more difficult.
 
LEG RAISE WITH BALL PASS
Vancouver Chiropractor - Abdominal Leg Raise with Exercise BallMUSCLE: Rectus Abdominis, Hip Adductors, Hip Flexors
DESCRIPTION: Begin this exercise laying on the back with the arms overhead and the feet on either side of the ball. Squeeze the ball with the ankles and engage the abdominal muscles to support the low back. Lift the ball off the ground keeping the knees straight and pass it to the hands as shown on the left. Slowly lower the legs and arms back to the ground. At this point you should be in the first position except the ball will be in the hands. Repeat the motion passing Vancouver Chiropractor - Abdominal Leg Raise with Exercise Ballthe ball back to the feet.
 
 
 
 
 
 
 
ALTERNATING LIMB TOUCH WITH BALL
Vancouver Chiropractor - Limb Touch with Exercise BallMUSCLE: Transverse Abdominis, Internal and External Obliques, Hip Flexors
DESCRIPTION: Begin this exercise by laying on the back. Hold exercise ball with LEFT leg and Right arm as shown on the left. Keep core muscles engaged to stabilize the low back. Slowly raise the opposite leg and arm to the ball. Once the ball is secure in the RIGHT leg and LEFT arm, lower the original leg and arm back to the ground. Repeat.
 
BACK EXTENSIONS ON BALL
Vancouver Chiropractor - Back Extensions on Exercise BallMUSCLE: Erector Spinae, Gluteus Maximus
DESCRIPTION: Place exercise under abdomen/hips keeping the abdominal muscles engaged to stabilize the spine. Place hands behind the head or fold them across the chest. Contract the low back muscles and squeeze the glutes to slowly lift the upper body until it is inline with the legs then let the upper body back down to the starting position and repeat. Do not hyper-extend the back. If you are having trouble staying on top ofVancouver Chiropractor - Back Extensions on Exercise Ballthe exercise ball try placing the feet further apart or place feet against a wall.
 
 
 
 
 
 
 
BIRD DOG
Vancouver Chiropractor - Bird DogMUSCLE: Erector Spinae, Transverse Abdominis, Gluteus Maximus
DESCRIPTION: Begin this exercise on the hands and knees. Activate the core muscles to stabilize the spine. Lift a leg and the opposite arm off the ground until you achieve the position shown on the left. Hold this position for 10-15 seconds. Lower the limbs back to the ground and repeat by lifting the other arm and leg. The key to this exercise is to keep the trunk as still as possible and prevent the body from twisting or rolling from one side to the other through the motion.
 
BRIDGE (FRONT)
Vancouver Chiropractor - Front BridgeMUSCLE: Abdominals
DESCRIPTION: Place forearms and toes on the ground and hold in a rigid 'plank'. Focus on contracting the abdominal muscles and glutes. Avoid letting the hips drift up or down as the abdominal muscles fatigue. It may be helpful to perform this activity in front of a mirror to check posture.
 
 
 
BRIDGE (REVERSE)
Vancouver Chiropractor - Reverse BridgeMUSCLE: Lumbar Paraspinal Muscles, Gluteus Maximus
DESCRIPTION: Start this exercise by laying on your back with your feet firmly planted on the floor.  Raise your hips by activating your gluts and low back muscles. Stabilize your upper body with your arms as shown on the left. Hold this position for 20-30 seconds. Repeat as many times as indicated by your therapist.
 
 
 
BRIDGE PROGRESSION (REVERSE)
Vancouver Chiropractor - Reverse Bridge ProgressionMUSCLE: Lumbar Paraspinals, Gluteus Maximus, Transverse Abdominis
DESCRIPTION: Start this exercise by laying on your back with your feet firmly planted on the floor.  Raise your hips by activating your gluts and low back muscles. Stabilize your upper body with your arms and slowly lift one foot off the floor and straighten the knee until you achieve the position shown on the left. Hold this position for 20-30 seconds. Repeat as many times as indicated by your therapist.
 
BRIDGE WITH FOAM ROLL (REVERSE)
Vancouver Chiropractor - Reverse Bridge on Foam RollMUSCLE: Lumbar Paraspinal Muscles, Gluteus Maximus, Transverse Abdominals
DESCRIPTION: Start this exercise by laying on your back with both feet on a foam roll. Raise your hips by activating your gluts and low back muscles. Stabilize your upper body with your arms. Hold this position for 20-30 seconds. Repeat as many times as indicated by your therapist. Progression with this exercise is done by slowly lifting one leg off of the foam roll and bending the knee towards the chest. Reach for the knee with the opposite arm as shown on the left. The key in this progression is to keep the body from twisting or rolling while the knee and arm are lifted.
 
BRIDGE (SIDE)
Vancouver Chiropractor - Side BridgeMUSCLE: Transverse Abdominis, Oblique Abdopminals, Gluteus Medius
DESCRIPTION: Start this exercise by laying on your side with your forearm on the floor and your feet stacked on top of each other. Lift your body off of the ground supporting your weight with your forearm and your feet until you achieve the position shown on the left. Be careful not to let your upper body roll forward. If your arm is not strong enough to hold your upper body off the floor, try bending the knees to 90 degrees so your knee, lower leg and foot are contacting the ground. Hold this position for 20-30 seconds.
 
CORE ACTIVATION
Vancouver Chiropractor - Core ActivationMUSCLE: Transverse Abdominis, Oblique Abdominals, Rectus Abdominis
DESCRIPTION: Lay on your back with your knees bent and feet flat on the floor. Contract your abdominal muscles until your stomach feels firm to the touch. The purpose of this exercise is to practice activating your abdominal muscles and get a sense for how it feels. If you are having difficulty with this, try to imagine pulling your belly button towards your spine. Hold this contraction for 15-20 seconds and repeat.
 
CORE STABILIZATION ON EXERCISE BALL
Vancouver Chiropractor - Core Stabilization on Exercise BallMUSCLE: Rectus Abdominis, Oblique Abdominis, Transverse Abdmoinis
DESCRIPTION: Lay face up on exercise ball with feet firmly planted on the floor. Ensure the ball in under your mid to lower back. Slowly raise one foot off the ground while preventing your body from rolling to the side. Hold your foot off the ground as shown on the left for 10-20 seconds. Switch feet and perform on the opposite side. Repeat.
 
CRUNCH WITH EXERCISE BALL
Vancouver Chiropractor - Crunch on Exercise BallMUSCLE: Rectus Abdominis, Transverse Abdominis
DESCRIPTION: Lay on your back with an exercise ball under your lower legs. Lift your head and shoulders off the ground by contracting your abdominals. Do not perform a full sit up and avoid using your arms to lift your head. Try holding your ears with your fingers as this will prevent your from lifting your head with your arms. This exercise should be done slowly enough that you are in control and can pause at any point during theVancouver Chiropractor - Crunch on Exercise Ball exercise.
 
 
 
 
 
 
 
HIP ABDUCTION
Vancouver Chiropractor - Hip AbductionMUSCLE: Gluteus Medius, Tensor Fasciae Latae
DESCRIPTION: Lay on your side with your legs stacked on top of each other with a slight bend at the knee. Raise your top leg. Be sure to keep your hips and shoulders square. This exercise can be made more difficult with ankle weights. You should feel this exercise working the outside aspect of your hip.
 
 
 
HIP MOBILIZATION
Vancouver Chiropractor - Hip MobilizationMUSCLE: Gluteus Medius
DESCRIPTION: This exercise is intended to restore mobility in the hip rather than strength. Start the exercise by laying on your side with your hips and knees bent. Keeping the feet together slowly lift the top knee away from the bottom knee until you are unable to achieve any more pain free motion at the hip. Lower the knee until it is resting on top of the other and repeat.
 
 
LATERAL RAISE ON BALL
Vancouver Chiropractor - Lateral Raise on BallMUSCLE: Oblique Abdominis, Transverse Abdominis
DESCRIPTION: Place an exercise ball just above the hip and below the arm. With your feet on the floor with one in front of the other let the ball support your weight as shown in the first picture on the left. Keeping your hips and shoulders square raise you upper body away from the ball. If you are having difficulty keeping your balance use a wider stance with your feet or position your feet so they are at the intersection of the floor and a wall. This will keep you from rolling off the ball Vancouver Chiropractor - Lateral Raise on Balltowards your feet. Perform this exercise on both sides of your body.
 
 
 
 
 
 
 
SQUAT WITH EXERCISE BALL
Vancouver Chiropractor - Squat with Exercise BallMUSCLE: Gluteus Maximus, Quadriceps, Abdominals
DESCRIPTION: Place an exercise between your lower back and a wall. Position your feet shoulder width apart and slightly in front of your center of gravity so you are leaning into the exercise ball. Your body weight should be on the mid foot rather than on the balls/toes of your feet.  Keeping your back straight and your chest high slowly lower your body by bending your knees and hips until your knees and hips are both at about 90 degrees as if your are sitting down into a chair. Try to avoid Vancouver Chiropractor - Squat with Exercise Ballletting your knees move forward so they are in front of your toes when looking down from above. In a controlled manner, lift your body weight up by squeezing your gluteal muscles and straightening your legs. Be sure to keep your chest up through the duration of the activity. Repeat this exercise 10-15 times.
 
 
 
 
SQUAT (OVERHEAD)
Vancouver Chiropractor - Overhead SquatMUSCLE: Gluteus Maximus, Quadriceps, Abdominals
DESCRIPTION: Position your feet shoulder width apart with a slight bend in the hips and the knees. The back should be straight and your body weight should be supported on the mid foot rather than on the balls/toes of your feet. Hold a broomstick overhead keeping your back straight and your chest high. Slowly lower your body by bending your hips and knees as if you are sitting down into a chair. You may find you have a tendency to bend your back to get lower. Be very careful to avoid this as it puts the low back in a compromised position and you may risk injuring yourself. The depth you are able to achieve will depend on your lower body strength and flexibility. Try to avoid letting your knees move forward so they are in front of your toes when looking down from above. In a controlled manner, lift your body weight up by Vancouver Chiropractor - Overhead Squatsqueezing your gluteal muscles and straightening your legs. Be sure to keep your chest up through the duration of the activity. Repeat this exercise 10-15 times.

 
 
 
 
 
 
 
 
STEP UPS
Vancouver Chiropractor - Step UpsMUSCLE: Gluteus Maximus, Gluteus Medius, Quadriceps, Soleus, Abdominals
DESCRIPTION: This exercise is intended to build strength in the stabilizer muscles of the hip joint. Place one foot on a stair and one on the ground. Slowly transition your weight from the lower foot to the upper foot and lift your body up to the upper step by squeezing the gluteal muscles. keeping the back straight. your body weight should be centered over the mid foot. Perform this step up slow Vancouver Chiropractor - Step Upsenough that you are able to pause at any point through the activity. Repeat on both sides for 10 repetitions per side.
We Do Direct Billing
Depending on your policy type and your plan rules, we are able to direct bill most insurance companies after each appointment. Have a look through the list of insurance companies we are able to direct bill and bring your insurance policy information with you to your next appointment. Let's see if we are able to direct bill your claim for you!
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