This document provides information about core stability exercises from a chiropractic practice in Romford, Essex. It discusses three types of exercises: 1) those targeting small stabilizing muscles like transversus abdominis and multifidus, 2) static bodyweight exercises developing stability in certain postures, and 3) traditional strength exercises for trunk prime movers. It emphasizes consistency in practice and seeking advice if pain occurs. Instructions are given for a basic to intermediate side plank exercise targeting the obliques and quadratus lumborum muscles.

1. Romford & Ilford Family Chiropractic Ltd
313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX
Website: www.chiropracticcare.co.uk Email: info@chiropracticcare.co.uk Tel: 0208 252 1010
Exercises – Core stability
The suitability of the exercises chosen will vary according to the therapeutic needs of each
individual. However science and quality research from exercise professionals and chiropractic
practitioners’ point towards the best long term outcomes with the inclusion of regular adjustments.
There are three major groups:
1. Those focusing on the recruitment of the small deep-lying stabilizing muscles,
transverses abdominus and multifidus, often taken from clinical Pilates.
2. Static bodyweight exercises focusing on developing stability and/or strength endurance in
certain postures, and requiring co-contraction of the small stabilizer and larger mobilize
muscles, such as the popular ‘plank’ exercise.
3. Traditional dynamic strength exercises for the prime movers of the trunk, often
performed on the floor or Swiss ball.
Consistency - take time to practice regularly and build into your own regular activity routine –
“little and often” Dr James DC.
If you feel pain or discomfort at any time you should stop and seek further advice from your
chiropractor or exercise specialist. Symptomatic patients should always seek advice before moving
on to progressions
The side plank
Step 1
The
side
plank.
Lying
on
the
side
resting
on
the
elbow,
the
hand
on
the
hip.
Tighten
the
abdominal
wall
by
‘bracing’,
lift
the
hips
off
the
floor
and
extend
the
hips
forward.
Step
2
Side
plank
This
is
a
safe
and
effective
exercise
for
the
obliques
and
quadratus
lumborum
(a
key
lumbar
stabilizing
muscle).
The
level
is
basic
to
intermediate,
and
the
muscles
targeted
are:
Obliques
(internal
and
external)
Quadratus
lumborum,
Transversus
abdominis
Lie
on
side
ensuring
one
hip
is
‘stacked
above
the
bottom
hip.
Hold
position
increasing
the
length
of
hold
up
to
60
sec.
Perform
2-­‐3
sets.
Keep
elbow
under
the
shoulder
to
avoid
body
strain.
Lower
under
control
and
repeat
on
opposite
side.