Best Franklin Chiropractor | Different Exercises For Bracing Your Spine

The best franklin chiropractor want to talk about therapeutic exercises and explain a few that may help you. We are going to begin with your torso upright the knees slightly bent draw in the lower abdominals. You’re going to be bracing as if somebody is going to punch you in your stomach again and you stabilize your spine again being aware that you’re not holding your breath or raising your chest too much you’re going to place the hands right below your belly button on either side of your hips to feel if you’re Tensing correctly you’re going to gently rock your pelvis as if you were tucking your butt underneath you you’re not going to lean forward to do so. So the small of your back should be flat. So abdominal Halloween or brace scene is what this exercise is called. So you can do it while you’re standing. So this is a kind of a natural progression line seated. And when you’re in a standing position same kind of deal your torso upright. Your feet are flat on the floor hips are about you know shoulder with a part you’re going to keep your knees soft and you don’t want to lock your knees out. Now we’re going to lock a joint fully out drawing your lower abdominal muscles same kind of deal stabilizing the spine while you do so making sure that you’re not holding your breath or your chest raise up push your hands right below your belly button on the sides of your hip kind of the crest of your hip and if your hips feel like you’re Tensing the correct muscles then you’re doing this properly going to jam gently rock your pelvis as if you were tucking your butt or your rear end underneath you and you’re not going to lean forward. They’re going to protect the spine and resist the forces that are opposing it. So there’s a lot of different techniques to that like abdominal Hall Halloween plus some type of pelvic tilt. So how this exercise basically goes is you want to lie on the floor or a mat. You can lie your back with your with your knees and hips bent while resting your feet flat on the floor you’ll draw your lower abdominals inward or to stabilize the spine like as if somebody is going to punch you in the stomach. You don’t want to hold your breath or raise your chest too much. So how this works is you place your hand just below your belly button on either side of your hips to feel that you’re Tensing the correct muscles. Next you’re going to gently rock the pelvis backward so the small of your back presses flat against the floor you’re going to make sure that you don’t lift up through the legs to do so. So we’re flattening and relaxing you know getting that arched back and stabilizing. So this is how you teach proper stabilization to brace the spine properly and you can do this exercise while sitting as well in a seated position. And we teach just one here at the best Franklin chiropractor at Healthworks chiropractic and in a seated position we want to begin with the torso upright and the knees and the hips just slightly bent.

And the smaller you or your back should be flat and the glutes clenched the quadriceps or the front your legs slightly flex but knees not locked squeezing the butt and releasing so that’s proper bracing abdominal hollowing. So another common exercise that we use here at the best Franklin chiropractor is the dead bug on the floor. So this physician there’s a lot of different variations of it. But the you know the original version of it is Spiner line where you’re looking up at the ceiling lying on your back placing your hands on your hips you’re drawing in your lower abdominal muscles that same bracing technique to keep your spine stabilized so we’re going to be Halloween or bracing the abdominals making sure that we’re aware of our breath not holding our breath rocking our pelvis backwards so our back is flat against the floor and a pelvic tilt slowly raise your left leg until your hip is bent and 90 degrees when this happens we will turn your legs slowly back to the floor. To be sure that you’re remaining with that pelvic tilt and you’re still bracing your abdominals won’t repeat this movement with the right leg. So make sure our back is flat raising the legs. Lot of different variations of this. Bridges are another common exercise. You know the goods are a very powerful muscle and they support the lower back. So we want to make sure that they’re strong to stabilize the body and accurately brace your body while you’re lifting something. There’s a there are several different progressions with this but the most basic is the bridge with the pelvic dips or kind of like a Polsce.

So you lie flat on your back with your arms resting to your sides your palms facing outward you draw on your abdominal muscles so stabilize your spine bracing the core you rock the pelvis backwards. So the small of your back presses flat against the floor in a pelvic tilt position squeeze both the glutes and you’re going to slowly raise your pelvis off the floor and a bridge position you want to maintain that brace the tilt and the glutes squeeze and not Archer back. Make sure your back is completely flat on the way up and the weight is on your heels. So there’s a lot of different variations that she can do this. And they all work and there’s complicated versions of it. Single Leg heel raise. But the most fundamental things that we teach here are two to brace your abdominals and we want to use things like isometric exercises retractions scapular attraction’s scapular things like scapular ringing we can help with here at the best. Franklin chiropractor and we want to help you today. So give us a call 6 1 5 7 9 1 9 9 1 7. We’re located at two eighty four Seaboard Lane Suite 100 in Franklin Tennessee. Give us a call today. We’ll get you and we’ll see if there’s some underlying dysfunctions and things that we can help you in exercises that can help you just overall with your posture and bracing throughout your everyday life and making sure that you’re stable and you’re ready for you know everyday life and the things that you know may come up throughout it.

You know you want to make sure that you’re staying healthy even when you’re not in our office and continuing these rehabilitation techniques. So you can properly function and the best Franklin chiropractor the best Franklin chiropractor wants to help you. And we’re here to help you at Healthworks chiropractic and Franklin Tennessee. Give us a call today 6 1 5 7 9 1 9 9 1 7.