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3 Simple, Yet SHOCKINGLY EFFECTIVE Exercises to Build a Strong Core for a Healthier Back…

Kevin Mao |

(NO EQUIPMENT, YOU DON’T NEED TO GO TO A GYM, AND THEY ONLY TAKE LESS THAN 2 MINUTES EACH)

Introducing the Low Back Pain Starter Exercise Series!

One of the most common questions I get every single day as a physical therapist who specializes in helping adults aged 45+ stay active and healthy, is “what exercises should I do for my back?”

Truthfully, it is an impossible answer to give, because the BEST exercises really depend on you, your body type, your past injuries, and also your body’s “capacity” to do work…

And there is always the potential that if you do an exercise “improperly” that it could cause more harm and damage, and that is NEVER something I want to happen…

HOWEVER…

It seems that SO many people are victims of bad exercise advice, from doctors, youtube, underqualified “personal trainers”, who lack the biomechanical, and medical training to know HOW to exercise an ailing back properly…

To help those of you who are trying to strengthen your core, to build a stronger, healthier back, I want to make sure that you are doing the RIGHT exercises properly, safely, and getting the maximum benefits without causing injury…

That’s why I have started this “Low Back Pain Starter Exercise” Series

These exercises, done PROPERLY will bring strength, awareness, and mobility back into your body while minimizing the risk of injury…

Disclaimer: If you are CURRENTLY EXPERIENCING PAIN, or if these exercises are starting to cause, or worsen your pain, or you are having difficulty getting on/off the ground, DO NOT continue with these exercises and consult with a back pain specialist TODAY… 

Without further ado, here are the first exercises in the Balance and Body Restoration Starter Exercise Package!

Exercise 1

The Bird-Dog

This is a great exercise to help teach you the basics of “core stability”. This exercise can be one of the BEST core and back exercises, but sadly, SO MANY PEOPLE DO IT WRONG!!!

The emphasis here is to do the exercise in a very slow, controlled fashion, and focus on NOT LETTING YOUR BACK or HIPS move at all.

The amount of concentration it takes to maintain “stable” is insane, your core will be shaking within 25 seconds of doing this exercise if you are doing it properly…

I recommend cycling through this exercise at LEAST 3 times/day to achieve benefits.

Exercise 2

The Bridge

The bridge is one of the most Bread-and Butter core exercises out there. It is one of the most effective exercises when done properly, since it accomplishes so many important things at once..

The bridge is designed to stretch tight "hip flexor" and "quadricep" muscles. (These are the muscles in the FRONT of your hip and thigh, and are a very common cause for back stiffness and pain)

While at the same time…

It will also help you "strengthen" the very important "glute" and "low back muscles", but more importantly it will teach your hips how to move properly and protect your back at the same time...

exercise 3

The Dead-Bug

The dead bug is my personal favorite core stability and ab strengthening exercise. If you hang around me enough, you’ll know I am in favor of exercises that promote “shakiness” instead of “soreness” or “burn”…

This exercise promotes abdominal strength, awareness, and more importantly, it teaches you how to properly BRACE and PROTECT your back against stress and strain…

Perform this exercise just like I demonstrated in the video, and you’ll see what I mean…

Cycle through this exercise 3 times in a session (if you can) but do NOT push through pain, soreness or fatigue…

While they may look simple at first, these exercises can be extremely challenging, even for the most highest level athlete. The goal is NOT to build rock hard abs, or to lose weight…

The goal of these exercises is to re-connect your mind back into your body and re-build AWARENESS, and STABILITY in your body, and especially for your back.

These exercises are NOT for everybody, and if you are having difficulty performing the exercise, if you have pain with the exercises, then please consult with me personally…

If you would like more personalized attention, or if you have a more pressing need which you would like a thorough, expert evaluation…

FILL OUT THIS SIMPLE WEBFORM right below, and request a FREE in-person consultation.

Until next time,

Kevin Mao, PT DPT

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Kevin Mao

Kevin Mao

Kevin graduated from Penn State University with an undergraduate degree in Kinesiology in 2008, and then graduated from Boston University in 2011 with a Doctorate in Physical Therapy. He first became interested in physical therapy back in high school after a devastating shoulder injury which required reconstructive surgery. But in going through that process he learned so much about the human body, and grew fascinated by it’s ability to heal and recover, having gone through the rehabilitation process himself. Kevin then got his start working under the best “manual therapy” clinic in San Francisco, having the opportunity to work with some of the nations top orthopedic surgeons and has had the opportunity to work with professional athletes and olympians. But Kevin found his true calling in working with the “active aging” population as he found there were so many people who were struggling needlessly simply because they didn’t have the knowledge of how to treat their pain and injuries correctly. Kevin enjoys spending time with Thuy, and their 3 kids, Destinee, Maddox, and Madeline where they often spend their weekends fishing, clamming, and adventuring the outdoors.