Nature's Way Back To Health

MUELLER  CHIROPRACTIC

Serving patients needs for over Two Decades in the Lehigh Valley.

REHAB

 

 

 

 

 

 

 

Available:

  - Muscle Testing

  - Body Composition Analysis

  - Postural Analysis

Dr. Karl E. Mueller

Board Certified

Chiropractic Rehabilitation

Level III

Core Exercises - Stimulate balance while working abdominal muscles and small intrinsic muscles used for balance. See below for example exercise regiment for beginners and advance.

 

 

Cardiovascular - Burning fat and weight loss while increasing energy are often part of an exercise program - helps with digestion and overall health.

 

Isokinetic Exercise - Thermo Bands and Home Exercise Programs available by request or as part of a treatment program.

 

Isotonic Exercise - Specific spinal weight machines and dumbbells treating lumbar and cervical region including hip, wrist and lower & upper extremities.

 

 

This webpage is meant to help in performing core strength exercises but is not meant to replace the necessary instruction needed to ensure these exercises are being performed properly. Some of these exercises may not be appropriate for you depending on your state of health. If pain or discomfort should arise from performing any of these exercises, discontinue and consult a health care professional. Using an exercise ball creates instability which may cause you to lose your balance and fall off the ball. An open space with a soft floor can help to reduce the risk of injury from falls. Before starting any fitness program it is recommended that you consult your doctor to ensure it is appropriate for you.

When performing these exercises, position of the body is very important. The spine should be maintained in a neutral position throughout the exercises. In neutral, your low back should be in a position of comfort and should have a slight curve (lordosis). Contraction of your core muscles is used to stabilize this neutral position during the exercises. If unsure about the correct positioning during any of these exercises consult a health care professional or fitness expert.

 

Beginner
 
 
 

SEATED MARCH.

Sit on an exercise ball in a neutral position and use your core muscles to stabilize your spine and pelvis. While maintaining this position slowly lift one leg at a time off the floor.

  
 
 
 

CROSS MARCH.

As above, lifting the opposite arm as you raise each leg.

  
 
 
 

LEG RAISE MARCH.

This is the same as the seated march except each leg is straightened as in the picture and held for 3 seconds before returning it to the floor.

  
 
 
 

TORSO TWIST.

Sitting on a ball with core stabilized, slowly twist to the right and then back to the left. To increase the difficulty of this exercise, lift one foot off the floor.

  
 
 
 

BALL CRUNCHES.

Lie on your back with your feet on the bail and legs bent. With your hands gently supporting your head slowly raise your chest off the mat, hold for three seconds and then return to the floor.

  
 
 
 

BALL OBLIQUE CRUNCHES.

Perform as above but as you bring your chest off the floor, twist your abdomen so your elbow moves towards the opposite knee. Be careful not to pull on the neck as you perform this exercise.

  
 
 
 

BRIDGES.

Lie down on your back with your feet resting on the ball and your arms at your side. Keeping your shoulders on the floor, slowly raise your torso and straighten your hips. Hold for 3 seconds and return to the floor. Repeat.

  
 
 
 

ONE LEG BRIDGE.

Perform a bridge using only one leg on the ball instead of two. Hold for 3 seconds and then relax. Repeat with the opposite leg.

  
 
 
 

BRIDGE MARCH.

Start from a bridge position. Raise one leg off the ball and then the other leg while maintaining the bridge position.

  
 
 
 

BILAT LEG CURL BRIDGE.

Start by performing a bridge. From this position slowly bend your knees and role your feet over the top of the ball. Return to the starting bridge position.

  
 
 
 

ONE LEG CURL BRIDGE.

Perform the bilateral leg curl with one leg instead of two..

  
 
 
 

REVERSE BRIDGE MARCH.

Starting in a seated position, slowly role forward on the ball until your shoulders are resting on the ball. From this position slowly raise one foot off the floor and then the other.

  
 
 
 

PLANK.

Lie with your stomach on the ball and slowly walk your hands forward until your feet are on the ball. Hold this position for 10 seconds and then relax.

  
 
 
 

ONE LEG PLANK.

Perform a plank as above. Slowly lift one leg off the ball. Repeat with the other leg.

  
 
 
 

PRONE CROSS CRAWL.

Lie with your stomach on the ball. While keeping your core muscles activated, reach one arm forward and bring the opposite leg back.

  
 
 
 

AIRPLANE.

Lie with your stomach on a ball and your feet against a wall. Extend back until your body is straight and then return to the starting position.

  

More Advanced
 
 
 

PLANK & KNEE TUCK.

Starting in a front plank position, slowly bend your hips and knees, bringing your knees into your chest. Return to the starting plank position and then repeat.

  
 
 
 

PLANK & OBLIQUE TUCK.

Start from a front plank position as above. Slowly bend your hips and knees and add a slight twist of your abdomen. Repeat twisting to the other side.

  
 
 
 

PLANK & LEG TWIST.

Start from a front plank position with ankles on ball. Slowly twist your pelvis to the right and then to the left. Repeat.

  
 
 
 

FOREARM REVERSE PLANK.

Perform a plank with your feet on the floor and elbows on the ball. Hold for 10 seconds and then relax.

  
 
 
 

REVERSE PLANK.

Perform a front plank with your hands shoulder width apart on the ball. Hold for 10 seconds and then relax.

  
 
 
 

ONE LEG REVERSE PLANK.

Perform a plank with only one foot on the floor and elbows on the ball. Hold for 10 seconds and then relax.

  
 
 
 

BRIDGE & LEG EXTENSION.

Sit on a ball and slowly walk your legs forward until your shoulders are on the ball. From this position slowly extend one leg and then the opposite leg.

  
 
 
 

BRIDGE & CROSS CRAWL.

Sit on a ball and slowly walk your legs forward until your shoulders are on the ball. From this position slowly extend one leg as you raise your opposite arm overhead. Repeat with your other leg and arm.

  
 
 
 

BRIDGE & TORSO TWIST.

Sit on a ball and slowly walk your tegs forward until your shoulders are on the ball. From this position slowly twist to the right and then to the left.

  
 
 
 

PUSHUPS WITH FEET ON BALL.

Perform a front plank with your ankles on the ball and hands on the ground shoulder width apart. Slowly bring your body down until your elbows are at 90 degrees and then return to the plank position.

  
 
 
 

PUSHUPS WITH ONE LEG ON BALL.

Perform as above with only one leg supported on the ball.

  
 
 
 

TWO BALL PUSHUPS.

Using two exercise balls place one hand on each ball. Keeping your core stabilized slowly bend your elbows to 90 degrees and then return to the starting position. Repeat.

  
 
 
 

TWO BALL FLIES.

Using two exercise balls place one forearm on each ball as in the picture below (upper right corner). Slowly bring your elbows out to the side and then return to the starting position.

  

CREATED  IN  THE  IMAGE  OF  GOD

Remember, you were made in the image of God and your body is the temple . . .  so take care of it with diet, exercise and a proper functioning nerve supply.

 

Call 1-610-366-7061 for an appointment today as

Mueller Chiropractic is your lifeline to better health tomorrow.