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Core exercises.

Core strengthening exercises to support the spine, improve balance, and reduce the risk of back injury during daily activity.

Overview

Your core is more than abdominal muscles. It includes the deep stabilizers of the spine, the pelvic floor, the diaphragm, and the muscles that wrap around the trunk. A strong core provides a stable foundation for every movement, from bending to lift a grocery bag to playing sports. These exercises build endurance and coordination in the muscles that protect your spine, with a focus on proper breathing and controlled movement rather than intensity.

Videos

Reaction Time - Wall Clock

Bird Dog

Kegels

Squat

Common questions about core exercises

What counts as core training for back health?
Useful core work trains the deep stabilizers, pelvic floor, and trunk control, not only sit-ups. Bird dog and controlled squat patterns are common clinic progressions.
Can core exercises replace chiropractic care?
No. Home exercise supports recovery and resilience, but it does not replace assessment, diagnosis, or hands-on care when joint or soft-tissue findings need treatment.
How do I know if I am bracing too hard?
You should still be able to breathe normally. Holding your breath or gripping the abs aggressively usually means the effort is too high for motor-control work.

Explore other exercises

Head & Neck

Stretches and exercises for the cervical spine, neck muscles, and jaw to relieve tension, improve mobility, and support posture.

Thoracic Spine & Chest

Exercises for the mid-back and chest to improve posture, reduce stiffness, and restore thoracic mobility at home.

Lumbar Spine

Lower back exercises and stretches to strengthen the lumbar region, reduce pain, and support spinal stability.

Hips & Glutes

Hip and glute exercises to improve flexibility, reduce tightness, and support lower body mechanics for desk workers and athletes.

Upper Limb

Shoulder, arm, and wrist exercises to relieve tension, improve range of motion, and support upper body function.

Lower Limb

Leg, knee, and ankle exercises to strengthen the lower body, improve balance, and support recovery after strain or overuse.

PNF Stretching

Proprioceptive neuromuscular facilitation stretches that use contraction and relaxation to improve flexibility.

Relaxation

Breathing exercises and gentle stretches to reduce stress, calm the nervous system, and support recovery between clinic visits.

Heat & Ice

Guidance on when and how to use heat and ice therapy to manage pain, swelling, and muscle tension at home safely.

Nerve Flossing

Gentle nerve gliding exercises to relieve tingling, numbness, and nerve-related discomfort in the arms and legs.

Scoliosis

Targeted exercises for scoliosis management to improve posture, balance muscle strength, and reduce discomfort.

Children & Infants

Gentle exercises and movement guidance for children and infants to support healthy development, posture, and comfort.