Core Strength Exercise – 4 Point Kneeling Arm Weight Shift With Neutral Spine

Do you want a stronger core? Need more core strength to avoid injury or pain? Better core strength and spinal stability and spinal control translates into better transfer of loads for sport and activity and makes you stronger and more efficient in your movement. This will translate into better performance. And stronger core will also help you prevent injury.

For more information, please call us at 604-983-6616.

Hi this is Dana Ranahan from Body Works Sports Physiotherapy and I want to work on a little core strengthening exercise you can do at home. This time we’re going to work on moving our arms rather than our legs. So coming into a hands and knees position, we want to work first to find a neutral spine position so that our back doesn’t sway around. That we can use our core muscles in conjunction with some of our back muscles to find a neutral spine. Now the challenge here, what we want to work on is trying to work on shifting our weight but maintaining the spine neutral so there’s no movement in my spine. So as I work to breathe out and I’ve engaged my abdominal muscles, maintain my spine and try to lift one hand up but maintaining my spine neutral so I don’t have a drop happening in my spine. This was quite difficult to do. So breathing in, as I breathe out, engaging my core muscles and trying to maintain my shoulder strong and my core strong to maintain my spine neutral and alternating sides. So working on this will help you to build more stability and control of your base movement and then we can work on adding more movements as we go. So give them a try. If you have any more questions, please call us at 604-983-6616.