While I have a wide variety of exercises in my toolbox to choose from, most of my patients will always end up getting some core exercise incorporated into their program.
My favorite core exercises are “anti-rotation” exercises performed in a plank or quadruped position.
Many different activities fall under the category of anti-rotation, but the main focus is that your core has to stabilize you and not allow you to lose support as you perform alternating tasks with your extremities.
For an added challenge, and to prevent unintentional cheating, I have patients use a SPRI® ball on their back to force full core activation throughout the entire exercise. If the ball falls, you have likely stopped using your core the way you should; this a great external cue, especially if done at home, to ensure you keep proper form.
Anti-Rotation Exercises
Interested in trying an anti-rotation workout? Follow these steps for three different exercises to strengthen your core:
High Plank with Alternating Hand Taps or Shoulder Taps
Begin in the High Plank position with a SPRI® ball on your back. Make sure to keep your back nice and flat throughout, avoiding any rounding of your upper back or arching of your lower back.
High Plank with Alternating Hand Taps or Shoulder Taps
Here, I’m demonstrating two different difficulty levels of the exercise: alternating tapping your hand, and alternating touching your shoulders. When performing either difficulty level, make sure your hips don’t rock and your trunk maintains level throughout the entirety of the exercise.
High Plank with Weight Drag
High Plank with Weight Drag
As with the previous exercise, you will start in the High Plank position with the ball resting on your back, keeping your back flat throughout. With a dumbbell near one hand, reach through with the opposite hand and drag the weight through. Plant that hand, and switch to the other one, repeating the motions on the other side. Once again, the hips shouldn’t rock, and that ball should remain on your back as your core controls the action.
Bear Crawl
Bear Crawl
Start with the ball on your back, your hands placed right underneath your shoulders, and your knees just below your hips. Your back should remain flat in this position. Then, lift your knees a few inches off of the ground, and while maintaining the position, crawl forward with your opposite arm and leg moving simultaneously.
Want to learn more core workouts you can do at home? The physical therapists at SetPT can help you find the perfect exercises for your needs while showing you exactly how to perform them for best results. Contact your local SetPT today to set up an appointment!
