Dr. Neil King: Hi! I'm Dr. Neil King, founder of King Chiropractic. We're back, we're wiping out that low back pain and now we're in a position that most of you're probably familiar with for back exercises. But I want to reiterate, we did not start here. We started by working on your upper body to teach you how to stabilize your low back. Now, we're going to focus on that famous core conditioning and also mobility throughout the hips and pelvis and here is how we're going to do it. The first exercise you're most, a lot of you're probably familiar with it's called the pelvic tilt but in my 24 years I can't tell you how many people have said, Oh, yeah I know how to do that, but they don't quite have the mechanics down properly.
Here is what I want you to do. I want you to think about your hips as a clock and what we're basically going to do is we're going to just dial the clock and here is how you do it. You're in this posture and you're just going to take a relaxed lower body, pelvis, abdomen and everything. Tone your pelvis and slightly flatten your back. So, the way that I talk about it is, is it's kind of taking a clock that's relaxed and turning the clock in. You're going to hold that for 15 seconds and then you're going to relax it. You just want to keep your head and your upper body relaxed. You want to feel everything in the transverse abdominals, the muscles down in your lowest, lowest abdominal region. You have got the transverse and then the rectus. We're going to work on the transverse by just dialing that clock in and you're going to hold it there till 15 seconds and then relax and you're going to do five of those.
Now, we're going to follow that with a couple of advanced exercises and that these they're called bridging. You're going to start with the pelvic tilt that we just started. Dial that clock, hold it momentarily and then gently lift it. You'll notice, I'm not lifting and hyperextending my back in any fashion. I'm not trying to get to any particular position. What I'm really doing is I'm just flattening the low back and then I'm elevating for about 3-inches off of the floor. Very subtle, I'm going to hold that for 15 seconds and then I'm going to relax it down and start over. I'm going to do five of those. One more quick exercise, same thing, same basis, I'm going to change the clock, flattening the back, I'm lifting up the pelvis and now I'm going to take very tiny steps. I call this bridging with tiny steps or bridging with marching. This is the ultimate core stabilization exercise where you're just like this, each side, do each side ten times and that wraps up the segment on your low back. When you come back we're going to do some stretches to loosen up those hips and finish up wiping out low back pain. Thank you.
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