Gentle Core and Back Exercises

Pay attention to how your body feels as you perform each exercise. The purpose of this is to help you develop your enteroception, also known as your mind-body connection. Enteroception is an essential tool for managing pain. Remember, pain is an output. The brain consults neurotags to determine whether it needs to create pain to protect itself. Neurotags are patterns of safety and danger. If the brain believes every movement is unsafe, then you will be in a constant state of pain.

The goal of these exercises is to perform them safely and comfortably. You need to create a pattern of safety for the brain to identify. This may take some time, and growth never takes a linear path. There will be days when you feel you are making great strides, and others when you feel you are taking two steps back. Have hope and know that when you have perseverance and faith, you will one day feel delightful in wonderful ways.

The goal of these exercises isn’t to become the strongest person on earth; it is to teach your mind and body that it is safe to move, live, and exist. Take your time, be safe, and use discipline as you move. If an exercise hurts when you do it, don’t do it. While it is important to challenge your body, you need to baby it. Be fair and reasonable with your expectations, so that it knows you would never put it in harm’s way. Remember, pain is your brain’s way of showing fear; give it something to trust by being responsible in how you treat yourself.

Disclaimer

The information provided on this website is for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Back Extension Standing Unsupported

Back Side-Flexions Sitting

Back Side-Flexions Standing

Deep Breathing Technique Sitting

Figure of Eight Articulation Sitting

Hip Abductions and Adductions Sitting

Hip Abductions Standing with Support

Hip Flexion Sitting

Hip Flexion with Bent Knee Standing Support

Hip Flexion with Bent Knee Standing Unsupported

Marching Climb a Rope

Neck Side-Flexion Sitting

Shoulder Flexion Sitting

Shoulder Flexion Standing

Shoulder Retractions Standing

Shoulder Rolls Sitting

Sidestep Big with Support

Sideways Walking

Sideways Walking with Support

Single Leg Balance Standing with Support

Sit to Stand – Bottom Touch

Sit to Stand – No Hands

Sit to Stand – One Hand

Sit to Stand – Two Hands

Step Up and Downs Supported

Wall Push Off

Wall Slides (1/2 Squat)

Walking

Walking With Support

Weight Shift Backwards with Support