{"id":957,"date":"2022-11-17T03:15:00","date_gmt":"2022-11-17T11:15:00","guid":{"rendered":"https:\/\/www.championshipchiropractic.com\/wordpress\/?p=957"},"modified":"2022-10-14T05:59:09","modified_gmt":"2022-10-14T12:59:09","slug":"core-strengthening-and-stability-exercises","status":"publish","type":"post","link":"https:\/\/www.championshipchiropractic.com\/wordpress\/core-strengthening-and-stability-exercises\/","title":{"rendered":"Core Strengthening and Stability Exercises"},"content":{"rendered":"\n

Build strength and stability in the core with Renegade Rows<\/a> and Ab Wheel Rollouts<\/a>. These advanced core stability exercises target the entire core including the following muscles: transverse abdominis,<\/a> internal obliques, external obliques<\/a>, rectus abdominis<\/a>, multifidi<\/a> and erector spinae.<\/a> Core strength and stability help to lower the risk of injuries including lumbar spine sprain\/strain, lumbar radiculopathy, facet syndrome, lumbar disc herniation, lumbar disc degeneration, piriformis syndrome,<\/a> hamstrings strain,<\/a> adductor strain<\/a> and proximal hamstrings tendinopathy.<\/a> Core stability training helps correct the postural impairment known as lower cross syndrome.<\/a><\/p>\n\n\n\n

Renegade Rows AKA Kettlebell or Dumbbell Plank Rows<\/a><\/strong><\/p>\n\n\n\n

Plank position. Hold thigh pelvis and spine<\/a> in a straight line. Keep neck<\/a> in line with spine. Weight of lower body on toes<\/p>\n\n\n\n

Bilateral hands grasping kettlebells. Palms facing each other.<\/p>\n\n\n\n

Hold isometric contraction and do not let pelvis drop, rise, rotate or shift to either side.<\/p>\n\n\n\n

Exhale and lift one kettlebell to lateral ribcage.<\/a><\/p>\n\n\n\n

Inhale and control eccentric motion.<\/p>\n\n\n\n

Repeat with opposite hand.<\/p>\n\n\n\n

Build to fifteen repetitions.<\/p>\n\n\n\n

Ab Wheel Rollouts (AKA Jackknifes and Forward Rollouts)<\/a><\/strong><\/p>\n\n\n\n

Assume a kneeling position with knees and toes contacting floor.<\/p>\n\n\n\n

Hold ab wheel in front with both hands.<\/p>\n\n\n\n

Roll forward while keeping spine<\/a> straight.<\/p>\n\n\n\n

Go as far forward as you can maintain a straight spine<\/a>.<\/p>\n\n\n\n

Contract abdominal muscles and pull wheel back to starting position.<\/p>\n\n\n\n

Advanced exercise.<\/p>\n\n\n\n

Core stability helps correct posture and prevent injuries. Perform all exercises through a symptom free range of motion. Never execute an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and find a viable substitute. Increase intensity in small gradual calculated increments.<\/p>\n\n\n\n

Disclaimer: Viewing this video does not take the place of seeing a medical professional, receiving proper training in the medical profession or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Please receive proper medical training before attempting these medical procedures.<\/p>\n\n\n\n

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV<\/p>\n\n\n\n

Web Site: http:\/\/www.championshipchiropractic.com\/<\/a><\/p>\n\n\n\n

Blog: https:\/\/www.championshipchiropractic.com\/wordpress\/<\/a><\/p>\n\n\n\n

Twitter: https:\/\/twitter.com\/drdozellodc<\/a><\/p>\n\n\n\n

Facebook: https:\/\/www.facebook.com\/Championship-Chiropractic-280141628688300\/<\/a><\/p>\n\n\n\n

LinkedIn: https:\/\/www.linkedin.com\/in\/dr-donald-a-ozello-dc-716b3233<\/a><\/p>\n\n\n\n

YouTube: https:\/\/www.youtube.com\/user\/drdozellodc\/videos<\/a><\/p>\n\n\n\n

“Running: Maximize Performance & Minimize Injuries” https:\/\/www.amazon.com\/Running-Performance-Chiropractors-Minimizing-Potential\/dp\/1493618741<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Build strength and stability in the core with Renegade Rows and Ab Wheel Rollouts. These advanced core stability exercises target the entire core including the following muscles: transverse abdominis, internal obliques, external obliques, rectus abdominis, multifidi and erector spinae. <\/p>\n","protected":false},"author":1,"featured_media":761,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[575,320,75,2,134,411,92,93,321,410,126,53,458,432,239,238,82,378,83,570,465,111,487,576,4,47,110,127,348,347],"tags":[578,581,584,6,9,560,573,562,572,561,580,8,583,7,582,579,28,397,388,138,398,85,574,577,157,568,10,553],"_links":{"self":[{"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/posts\/957"}],"collection":[{"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/comments?post=957"}],"version-history":[{"count":5,"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/posts\/957\/revisions"}],"predecessor-version":[{"id":1005,"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/posts\/957\/revisions\/1005"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/media\/761"}],"wp:attachment":[{"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/media?parent=957"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/categories?post=957"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.championshipchiropractic.com\/wordpress\/wp-json\/wp\/v2\/tags?post=957"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}