Many people who struggle with low back pain are prescribed core exercises that focus only on core strength. Although it is important to have strength and endurance (phase one of any core rehab program) you must also develop core “intelligence.” This has to be incorporated into the second phase of your rehab.
“What does core intelligence mean?”
Simply put, this is your core’s ability to respond to balance challenges. By doing the following exercises, you will develop your core’s ability to manipulate your centre of gravity to remain in balance under challenging circumstances. This fires different muscle fibers than simply endurance exercises (e.g.: planks) and improves your body fluidity and overall mechanics.
1. Medicine Ball Transfers – 2 sets of 10 passes (5 to left, 5 to right)
2. Leg Lifts on Exercise Ball with balance disc – 3 sets of 15
3. Foot Swivels + Pikes on Exercise Ball and BOSU – 2 sets of 8 swivels (4 to each side) + 4 pikes
4. Stick Tag the ground on Foam Roll and Exercise Ball – 2 sets of 4 tags each side
5. Single Leg Knee Rolls on Exercise Ball – 2 sets of 8 each leg
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Single Leg Knee Rolls – 3 sets of 6 each leg By holding the opposite leg in air, you isometrically fire your posterior chain while the opposite side's anterior/flexion chain (rolling knee) is firing. This is the pattern for all sports. Whether you are soccer or muay thai kicking or going up for a basketball lay up/dunk. #drparenteau #yyj #painrelief #rehab
6. Overhead Theraband Pumps while on BOSU – 3 sets of 20
7. Wall Mounted Planks with Leg “Threading the Needle” – 2 sets of 16 “needle threads” (8 each side per set)
***Make sure to have your doctor, physio or chiropractor evaluate you before starting this program.
Please let us know if you have benefited from incorporating any of these “core intelligence” exercises! It’s good to raise your low back IQ.