Core Mobility & Strengthening Stretches
IN THIS LESSON
Activating the deep abdominal and oblique muscles is the cornerstone of a resilient core. These exercises are designed to build foundational strength and stability through the torso, which is essential for protecting the low back and improving overall posture.
Variation 1: Seated Thera-Band Lean-Backs
Step 1: Get into Position
Sit on the floor with your legs extended straight out in front of you. Sit up tall on your "sit bones."
Loop the middle of a Thera-Band or resistance band around the balls of both feet. Hold the ends of the band in each hand.
Step 2: Set Your Posture
Choke up on the band to create light tension.
Keep your back perfectly straight, your head in a neutral position aligned with your spine, and your elbows bent at your sides.
Step 3: The Movement
Engaging your core, slowly lean your torso back about 20-30 degrees.
Hold this leaned-back position for 2 seconds, keeping your back straight.
Slowly and with control, return to the upright starting position.
Step 4: Repeat
Perform a set of 8-12 repetitions.
Variation 2: Stability Ball Crunches
Step 1: Get into Position
Sit on a stability ball and slowly walk your feet forward until the ball is supporting your low and mid-back.
Your feet should be hip-width apart and planted firmly on the floor, with your knees bent at a 90-degree angle.
Step 2: Set Your Posture
Place your hands gently behind your head or neck for support. Do not pull on your neck.
Allow your spine to relax over the ball.
Step 3: The Movement
As you exhale, engage your abdominal muscles to slowly curl your upper body forward, lifting your head and shoulders off the ball. Keep your neck neutral.
Hold the "crunched" position for 2 seconds.
Slowly and with control, lower your upper body back to the starting position.
Step 4: Repeat
Perform a set of 8-12 repetitions.
