Dr. Michaud’s favourite Three Exercises for low back spinal stability.
I do these three exercises at least twice every day:
A. The curl-up.
B. The basic plank.
C. The side plank.
They are meant to increase endurance of the muscles around your spine. These exercises are low-intensity, which means that they are very safe. The point of these three is to build endurance and control of your spine to avoid injury.
This exercise trains the abs without moving your lumbar (lower) spine or cervical (upper) spine
1. Lie down on your back with your legs out straight. Bend your knees with feet flat on the ground.
2. Put your hands under your lower back. They will prop your lower back up, which allows you to keep a natural curve in your spine.
3. Lift your head, neck, and shoulders one inch off the ground. Try to keep your neck as still as possible while you lift your head up.
4. Try to hold yourself up at the top for 7 to 8 seconds.
5. Lower yourself down. Once you get the hang of it, do half of the repetitions with your right leg bent and half with your left leg bent.
The Basic Plank
This exercise also trains the abs without moving your lumbar (lower) spine or cervical (upper) spine but puts a much larger demand on you lumbar erectors.
Get in the pushup position, only put your forearms on the ground instead of your hands….
Squeeze your glutes and tighten your abdominals. Pull your belly button in.
Keep a neutral neck and spine.
Create a straight, strong line from head to toes – a plank, if you will.
Hold that position.
The Side Plank
This core endurance exercise strengthens the muscles on the side of your torso.
1. Lie on your side, with your elbow underneath your shoulder. Curl your feet back so that your knees are at a 90-degree angle. To make this exercise harder, straighten out your legs instead of bending them. (As seen in the picture)
2. Lift your hips off of the ground, putting your weight on your elbow and knees.
3. Hold that position for as long as you can. Try to maintain a straight line from your head down to your feet. Make sure that your hips are in line with the rest of your body.
4. When you can no longer hold that position, drop and switch to the other side, once again holding for as long as you can.