ONE OF THE BEST EXERCISES FOR YOUR SPINE

One of the best exercises for your spine is the plank.  Here are the reasons:

  1. It is simple. It keeps your spine in a neutral position and does not stress the spine especially if you have a history or are experiencing back pain.
  2. It strengthens your core.  Many times patients are surprised that a plank is a back exercise because most people feel it working your abdominal muscles.  The plank does activate the back muscles and gluteal muscles but it is important to strengthen the abdominals. The reason is that the abdominals supports the low back sort of like structural support for the front of the spine.
  3. It helps with your posture. By strengthening your postural muscles such as abdominals, gluteal muscles and back muscles, it helps you with the marathon of your day (e.g. sitting, driving, and standing).  Think of it like activating the muscles of your body that tend to go dormant with prolonged sitting.
  4. It helps hold your adjustment.  By training your postural muscles, you decrease the physical stress to the spine.

How:

  • Lie face down on a mat with your arms bent and close by your side.
  • Lift your body by tightening your abdominal and back muscles.
  • Your weight will rest on your forearms and toes. Face looks down at the floor.
  • Hold the position for 15-20 seconds (or as tolerated). You may progress to 30-60 seconds. Initially, repeat 2-3 times (within tolerance). You may progress to 3-5 times.

Performance tips:

  • Modify by resting on knees, rather than toes.
  • Make sure lower back doesn't sag.
  • Don't forget to breathe while holding the position.

For some of you, we have given you this exercise so this is just a gentle reminder to get back on the horse.   For those that haven’t been given this exercise yet, well here you go. We will review this with you at the clinic. But of course if you are in severe pain or unsure about it, please do not perform this exercise yet without speaking to either of us.  

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Ajax Office

Monday:

7:45 am-11:00 am

3:00 pm-7:00 pm

Tuesday:

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  • "Dr. Mark and Dr. Mike are both dedicated doctors who go out of their way for their patients, and are constantly striving to provide the best care possible. Highly recommended!"
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  • "I've known Dr. Mark and Dr. Mike for more than a decade now. I have always been so impressed by them and their commitment to the people they serve. They are truly gifted Doctors and healers! Thanks Dr. Mike and Dr. Mark for all you do for me and so many others!"
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