Back/Core

Function: The SPINE, which is comprised of five sections, houses the neurological (spinal cord) and vascular systems that give life to the body and helps with movements. Below the neck, the thoracic spine (mid back) is made of 12 vertebrae and the lumbar spine (low back) has five thick vertebral segments. Without the integrity of the thoracic spine, the human body would not be able to engage in lifting, pulling, and pushing with as much ease as it does.

Abdominal isometric: start with both knees bent and arms at your side. Draw belly button down toward spine in a slow/controlled fashion; hold for 15 seconds. Slowly relax. Repeat 15 times.
Abdominal isometirc with alternating hip and knee flexion: start with both knees bent and arms at your side. Draw belly button down towards spine. While holding abdominal contraction, slowly raise one leg (with knee bent) so that the foot comes up off the surface. Do the same with the opposite upper extremity (arm). Slowly lower leg and arm to return to starting position. Rest core/abdomen, arm and leg for a few seconds. Repeat 15 times.

Bridges: with back flat on the table or support surface and knees bent, draw belly button down to toward spine. Slowly lift pelvis up off surface so that the pelvis. Hold for 5 seconds. Slowly lower return to start position. Repeat 15 times.

Knee to chest stretch: while lying on your back, bring bent knee up toward chest. Hold leg with both hands for 30 seconds. Repeat on the opposite leg.