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Core Strengthening: Modified Curl-Up

Now that we have mastered the Bridge, Bird Dog and Side Plank it's time to start re-introducing the Curl Up. Research shows the full sit ups can be harmful for the structures in our low back and create more low back pain than it can help. However the Curl-Up, if done properly, is a great way to help gain strength for our core muscles and low back stability. This information comes from the Canadian Chiropractic Guideline Initiative in partnership with the Centre for Disability Prevention and Rehabilitation.


Instructions:

1. Lie on your back one knee bent and the other extended straight.

2. Place one hand in the hollow area under your low back.

3. Place the other hand behind your neck.

4. Squeeze your abs and without pulling on your head, lift your chest and shoulders up towards the ceiling in a slow and controlled motion.

5. Repeat 10x on each side.



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