Core Stretching and Exercise Routine | Good Life Family Chiropractic

Danny | Posted On: May 17, 2021
Core Stretching and Exercise Routine

It is essential to have a stable core to prevent injury and enhance performance. Don't worry about training specific muscles.  All muscles are crucial for spinal stability. Instead, focus on how you can strengthen your core muscles and avoid sudden movements to prevent compromising them. Additionally, the correct and safe execution of exercises facilitates having a healthy spine.

Dr. Jacob Tucker, a highly-skilled chiropractor, guarantees to design an exercise routine to meet your health conditions. Good Life Family Chiropractic incorporates exercise routines in chiropractic care for faster recovery and better results.

What is a core muscle?

Core Stretching and Exercise Routine

The core muscles function as a weight belt. To locate core muscles, put your hand on your waist and push toward the spine. The tightness you felt are the muscles working. 

The core is the center of stability for your entire body. The muscles in this region stabilize movements and take pressure off other parts such as joints or limbs, which can be injured more easily if not supported by a strong core. 

Additionally, other muscles surrounding the spine support the structure inside and out and are connected through the hips and legs. Thus, proper posture and balance are vital to have a strong core.

What is a muscle imbalance?

Core Stretching and Exercise Routine

While the pelvic area is always a popular spot for muscle imbalance, it's not the only one. The lower back and core are common spots as well. The balance of strong and weak muscles must be addressed to avoid these issues in your daily life. The symmetry between the muscles around the body should be restored to treat muscle balance. 

Otherwise, uncontrolled movements will occur since the muscles can not work together correctly. Frequently occurring uncontrolled movements lead to severe injuries and painful sensations in the lower back.

Injuries to the spine are generally caused by bending forward, from side to side, or rotating too much. These injuries usually don't come from one specific incident, such as lifting heavy objects. Instead, injuries happen due to a history of excessive load with bad mechanics. One intervention to protect your back is through chiropractic care. Besides spinal adjustments, Good Life Family Chiropractic incorporates exercise routines to achieve holistic chiropractic care. Dr. Tucker specializes in developing exercise routines depending on the medical history of each patient.

Good Life Family Chiropractic Core Exercises

Core Stretching and Exercise Routine


Lie on your back. Ensure that both knees are bent with feet flat on the surface. Place a resistance band around both of them, tighten up those stomach muscles, then tilt your pelvis to flatten out against the table. Bring each knee towards one side about 45 degrees; hold for 3 seconds before returning to starting position slowly. Perform two sets of 10 repetitions.


This exercise is effective for improving posture, reducing back pain, and increasing hip flexibility. We often recommend this to patients when they visit Good Life Family Chiropractic.

To perform this exercise, start in the lying position with both knees bent and your feet flat on the ground. Place your hands parallel to your body with palms touching the floor. Then, lift the hips towards the ceiling until they are at full extension for 2 seconds before returning down again.

Remember, keep your hands on the floor when coming back down.

Perform ten repetitions of these exercises if you're new, but build up gradually as it becomes easier by adding more sets (2-4) of lifts per set and increasing reps from 10 to 15 overtime.


Start by laying flat on your back with your feet on the floor and arms spread out to form a "T." Bend your knees, placing them shoulder-width apart. Place one of your ankles over the other knee before lowering both legs towards each other until they're touching in front of you. Turn as much as possible so that you are looking straight at where the two thighs touch together. This movement will help stretch those muscles between these points more effectively than if done without turning the head down. Hold the position for up to 30 seconds before returning to starting position and repeating the exercise 3 times total (3 sets).

Grab the opportunity to live at your full potential by consulting Dr. Tucker and visiting Good Life Family Clinic. We use a holistic approach to maximize the benefits of chiropractic care.

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Good Life Family Chiropractic
7011 Kentwell Lane #200
Lincoln, NE 68516
Tel: +1 402 413 8825
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