[vc_row type=”full_width_background” bg_image=”1194″ bg_position=”center center” top_padding=”200″ class=”FULL-HEADER”][vc_column][block_title][/block_title][vc_empty_space][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]These series of core strengthening exercises are intended to complement your chiropractic adjustments. They are an integral part of the ‘3 legged stool’ of results
- Adjustments in rhythm
- Breaking the bad habits that cause your subluxations
- Strengthening the spinal musculature so you hold your adjustments better
Please do not progress onto the next exercise until instructed by your chiropractor.
Exercise 1 (stage 2): Pelvic bridge with leg raise
Exercise 2: Side plank[/vc_column_text][/vc_column][/vc_row][vc_row bg_color=”#d8d8d8″][vc_column width=”1/2″][vc_column_text]
Pelvic tilt
The pelvic tilt is the initial part of the future exercises. Its important to master this to get full benefit.. Hold the pelvic tilt position for 10 seconds and repeat 10 times.[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_video link=”https://youtu.be/LVj0AwwzAG4″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]
Exercise 1: Pelvic Bridge
Hold the bridge position for 10 seconds and repeat 10 times.[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_video link=”https://youtu.be/vI53M_sq6ns”][/vc_column][/vc_row][vc_row bg_color=”#d8d8d8″][vc_column width=”1/2″][vc_column_text]
Exercise 1 (stage 2): Pelvic bridge with leg raise
Hold the position for 10 seconds and repeat 5 times either side.[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_video link=”https://youtu.be/fvvhFnX21Xo”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]
Exercise 2: Superman part 1
Hold each position for 10 seconds and repeat 5 times.[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_video link=”https://youtu.be/pEvxga5Y_kk”][/vc_column][/vc_row][vc_row bg_color=”#d8d8d8″][vc_column width=”1/2″][vc_column_text]
Exercise 2: Superman part 2
Hold the diagonal position for 10 seconds and repeat 5 times on each diagonal.[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_video link=”https://youtu.be/5e0xylDhMB8″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]
Exercise 3: Side Plank
Hold the side plank for as long as you can on each side.[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_video link=”https://youtu.be/F7Me2G8-ig4″][/vc_column][/vc_row]