Tag Archives: Core

Crawl for Core

Crawl For Core

One of my favorite exercises to improve your overall health, strength and fitness is crawling. Crawl for core strength and stability. For most adults it has been decades since you have been on all 4’s crawling around. If you watch how babies and kids move, they are pliable, nimble and agile. The can spend extended time in a deep squat, they can fall down and bounce right back up, and they crawl around on the ground. All of these movements are natural human movements that we should continue to perform even into adulthood.

Benefits

When performing the crawling exercise, not only are you engaging your full body musculature, you are also firing neurons in your brain. The cross crawl pattern of moving your opposite extremities at the same time has been shown in numerous studies to be beneficial to the brain. Patients that suffer from Alzheimer’s and dementia have been shown to have positive effects of practicing cross crawl exercises. Anytime we can find exercises that benefit both brain and body…I’m a fan.

I use crawling mostly as a warm up before my other workouts. I set a timer for 5 minutes and try to keep crawling for that whole time. Beware, it takes time to work yourself up to a 5 minute crawl. If you are not ready for that yet, start small. I recommend crawl for one minute, rest for 2 minutes. Repeat 3-5 times. Sometimes, if I am not working out or if it’s a rest day, I will still get down on all 4’s and crawl. I feel so much better physically after I crawl for core, and it also wakes me up. I always feel more alert after.

There is no shortage of ways to incorporate crawling into your routine. Please give it a try and let me know your thoughts.

Your Chicago Chiropractor,

Dr. Steven Bourdage DC

The Best Ab Exercise You Are Not Doing

As a chiropractor here in the Chicago area, one of the most common questions I get asked is, “How can I get my abs and core to be stronger?” This is a great question and there are plenty of exercises to accomplish this. See the video below for one of my most favorite exercises. This exercise does not have a name, so I call it the best ab exercise you are not doing.

As you can see in the video above, this exercise will have you coordinating movements of your hips and shoulders through your midsection. This is very different than most ab exercises that have you moving only your upper torso or legs at once. This engages your whole body which is why I love it! The human body is designed to move as one unit, not separated out into isolated body parts. I also like this exercise because it does not put a lot of stress on your shoulders like a plank can. It is also quite stress free to the lower back, unlike old school sit-ups.

If you find yourself going in circles while doing this exercise, you are not doing it correctly. Stop, reset, and try again.

In conclusion, try the best ab exercise you are not doing and let me know how you like it. Personally, I do 10 reps in each direction, rest shortly then do 8 in each direction, rest, then 6, rest, and so on all the way down to zero! Be ready for a serious ab burn!

If you would like to make an appointment with our office please click here https://bourdagechiropractic.com/appointment-request/

Your Chicago Chiropractor,

Dr. Steven Bourdage DC

Don’t Watch the Clock

Don’t Watch the Clock

We are 14 days into our plank challenge, and my tip for this week is: Don’t watch the clock.

As the time of our planks is now building to a minute and over, you may find yourself staring at the clock counting down the seconds until you finish. There is nothing wrong with this, but by doing this it will seem like the plank is never ending.

In the video above I share my secret of what I focus on so I don’t watch the clock. I also share with you a strategy that one of my patients shared with me which you may find helpful as well.

If you have any tips you would like to share with your fellow plankers in this challenge let us know below.

This has been a lot of fun so far. I am truly enjoying the videos and pictures that are being sent in. People are doing their planks in hotel rooms, at work, outside in the sun, on top of tables, and many other places. It really has been a lot of fun to see all the pictures and videos coming in.

We are all winning! We are all getting stronger and healthier because of this challenge. Let’s keep it up!

Chiropractic Plank Challenge

Chiropractic Plank Challenge

May 11, 2016

During the month of June we are hosting a chiropractic plank challenge. Sign-up in our office and of you complete the challenge you will be entered into a raffle to win a Fitbit! If you follow the plan you should be able to hold a 5 minute plank by the end of June. That is some SERIOUS core strength! Watch this video and get more info when you are in the office next!

Stay tuned for more details and information as we get closer to June!

 

Yours in Health,

Dr. Steven Bourdage DC