It is common knowledge that a weak core will not benefit your spine health. The stronger your muscles are, the easier it is for your back to cope with the stress and strain of daily life, and Dr Warrick Botha, a chiropractor in Sandton, Johannesburg, has a few tips to strengthen your core.
Your core protects your spine, and these muscles stabilise your body while at rest and in motion. The contraction of these muscles compress the abdomen, the subsequent pressure is what provides the required support to your spine. The following exercises can be practiced daily to help strengthen your core muscles:
The Knee Fold Tuck:
Sit on the floor with bent knees. To ensure that you are working your muscles squeeze a ball between your knees. This will keep your legs together. Lift your feet so that your shins sit parallel to the ground. Stretch your arms out in front of you and pull your knees toward your shoulders. Repeat approximately 20 times.
The Knee Plank:
Begin in plank position- straight body, arms extended underneath you supporting your weight, tight abs, and tight hamstrings. Your body should be about 35 degrees to the ground. Lift one leg and bend your knee, pull the knee towards the opposite elbow. Do this slowly and repeat 20 times on each side.
The best chiropractor Sandton has to offer, Dr Warrick Botha, recommends daily exercises to strengthen your core muscles.