Core Exercise Programme
A structured core strengthening programme to support your spine and aid long-term recovery.
This programme is designed for patients who have completed an initial assessment with a Spine Plus clinician. Follow the exercise prescription given to you at your appointment. If you have not yet been assessed, please book an appointment first.
Why Core Strength Matters
The muscles of your core include not just the abdominals, but also the deep spinal muscles, pelvic floor, and hip stabilisers. A strong, well-coordinated core reduces the load on your spine, decreases injury risk, and supports recovery from back and neck problems.
Phase 1, Foundation (Weeks 1-2)
Diaphragmatic Breathing
Lie on your back, knees bent. Place one hand on your chest and one on your belly. Breathe in through your nose, feeling your belly rise (not your chest). Breathe out slowly. 10 breaths, 2 times a day.
Transversus Abdominis Activation
Lie on your back, knees bent. Draw your navel gently towards your spine without holding your breath or flattening your back. Hold for 10 seconds. Release. Repeat 10 times.
Dead Bug (Modified)
Lie on your back. Raise arms to the ceiling and bring knees to 90 degrees. Lower one arm overhead while extending the opposite leg, keeping your back flat. Return and alternate. Repeat 8 times each side.
Phase 2, Building (Weeks 3-4)
Plank (Forearm)
Rest on forearms and toes, keeping your body in a straight line. Engage your core and hold for 20-30 seconds. Do not let your hips drop or rise. Repeat 3 times.
Side Plank (Modified)
Rest on one forearm and the side of your lower knee. Keep your body in a straight line from head to knee. Hold for 15-20 seconds. Repeat 3 times each side.
Glute Bridge with Hold
Lie on your back, knees bent. Tighten your core and lift your hips. Hold at the top for 10 seconds. Lower slowly. Repeat 10 times.
Phase 3, Progression (Weeks 5+)
Your clinician will advance your programme at this stage based on your progress. This may include full planks, dynamic bird-dog variations, and sport-specific exercises.
Progress only as directed by your clinician. If any exercise causes pain or discomfort, stop and contact us on 020 8506 1000.