Adam's Back

Do You Have Muscle Imbalances? Most People Do! 🦵

Muscle imbalances between your left and right sides are incredibly common. Office workers, athletes, tradies, parents, students—we can all develop them.

What Are Muscle Imbalances? When muscles on one side of your body become stronger, tighter, or less flexible than the other side, creating asymmetrical movement and function.

Why They Happen:

Repetitive movements (always using one side more)
Habitual patterns (carrying your bag on the same shoulder)
Past injuries (protecting one side, even after healing)
Sport-specific training (tennis, baseball, golf, etc.)
Natural dominance (right-handed or left-handed)
Inactivity on one side

The Problem: While small imbalances are normal, larger ones can:
✗ Change how you move (not symmetrically)
✗ Create discomfort in multiple areas ✗ Stress knees, hips, shoulders, neck, back
✗ Create postural changes (one shoulder higher, spine curves)
✗ Lead to overuse injuries on the stronger side

Should You Worry? Small differences are normal. But if you notice noticeable one-sided tightness, postural changes, or recurring problems on the same side, assessment is worthwhile.

The Solution: Strengthening weak muscles + stretching tight areas + varying daily movements + reducing one-sided habits = restored balance!

Read the complete guide to understand your imbalances.

Adam's Back
📍 881 Point Nepean Road, Rosebud 📞 03 5986 5700

SI Joint Dysfunction Might Be Your Real Problem! 🦴

Many people with lower back pain, buttock pain, or pain when standing or climbing stairs have SI joint dysfunction—but it goes undiagnosed!

What are SI joints? Your sacroiliac joints connect your sacrum (base of spine) to your pelvis. They're the bridge between your upper and lower body, crucial for walking, bending, and lifting.

Why they cause pain: When SI joints move too much or too little, they create pain. Unlike disc problems (centred), SI joint pain is typically one-sided.

Common symptoms: ✓ One-sided lower back pain ✓ Buttock pain ✓ Worse with standing, stairs, bending ✓ Better with movement (once stabilised)

Why it's overlooked:

Not as well-known as disc problems
Providers often don't specifically assess it
Easy to mistake for hip or disc issues

The solution: Proper assessment + targeted exercises + movement = results!

If you've had pain that won't resolve, your SI joints might be the missing piece.

Read our complete guide in the comments to understand your SI joints and how to address them:

📍 881 Point Nepean Road, Rosebud 📞 03 5986 5700

Sleep 😴 → Mood 😊 → Pain 😢

These three are more connected than you realise!

THE TRIANGLE EFFECT:

Poor Sleep: → Harder to find comfortable positions → Wake up frequently → Not enough rest → Pain feels WORSE in the morning

Low Mood: → Increased pain sensitivity → Less motivation to move → More stress and worry → Fatigue increases

Increased Pain: → Harder to sleep → Mood drops → Reduced activity → Cycle continues

THEY'RE ALL CONNECTED:

Poor sleep → Lower mood → More pain sensitivity → Worse sleep

It's not just about the physical pain. The whole system is affected!

THE GOOD NEWS?

Improving ONE area helps all three:

✅ Better sleep improves mood AND reduces pain
✅ Movement improves sleep AND mood AND pain
✅ Stress management improves mood AND reduces pain
✅ Social engagement improves mood AND motivation

BREAK THE CYCLE:

✓ Optimise your sleep position (back or side, not stomach)
✓ Keep your mattress and pillow supportive
✓ Reduce stress before bed (breathing exercises!)
✓ Stay gently active during the day
✓ Manage worry about your pain

This isn't just about feeling better emotionally. It's about actual pain reduction!

Learn the complete sleep-mood-pain strategy (link in comments) 👆

Keeping the Peninsula Moving for 30 Years—Helping You Feel Your Best 💙

🎉 30 years and counting! We're so proud to be featured in the July edition of Mornington Peninsula Magazine, celebrating three decades of Dr Adam Mackey caring for the Peninsula community.

It's been an honour helping local families, athletes, workers and seniors move and feel better.

📖 Pick up a free copy of Mornington Peninsula Magazine at local outlets, or read it online (Issue 176, page 72) here: https://www.morningtonpeninsulamagazine.com.au/the-magazine/

📍 881 Point Nepean Road, Rosebud
📞 5986 5700
🌐 adamsback.com.au

Morning stiffness? Here's what actually helps—and what doesn't.

WHAT WORKS:

GENTLE MORNING MOVEMENT ⭐ (Most Effective!)
Light activity within 20-30 minutes eases most morning stiffness:
✅ Gentle stretching (hold 20-30 seconds)
✅ Slow movements in all directions
✅ Walking around your house
✅ Light yoga or tai chi
✅ Gradual activity increase

Don't jump out of bed! Take 5-10 minutes for a gentle warm-up.

REGULAR DAILY ACTIVITY
People who are active during the day experience LESS morning stiffness:
✅ Regular walking (joint-friendly!)
✅ Light resistance training
✅ Flexibility work and stretching
✅ Yoga or mobility practice
✅ Any movement you enjoy doing

Consistency matters more than intensity!

OPTIMISE YOUR SLEEP
What happens before sleep affects morning stiffness:

Sleep Position:
→ Back sleeping (best)
→ Side sleeping (good)
→ Stomach sleeping (avoid)

Mattress & Pillow:
→ Proper spine support
→ Correct pillow height
→ Replace if >7-10 years old

GRADUAL MORNING WARM-UP
Don't shock your body:

Gentle stretches (5-10 minutes)
Sit up slowly
Stand and move slowly
Gradually increase activity

LIFESTYLE SUPPORT
✅ Stay hydrated
✅ Manage stress
✅ Get quality sleep
✅ Maintain healthy weight
✅ Avoid smoking

WHAT DOESN'T WORK:

❌ Jumping straight out of bed
❌ Intense exercise first thing (save for later!)
❌ Ignoring sleep position
❌ Staying sedentary during the day
❌ Poor sleep environment
❌ Dehydration
❌ High stress without management

KEY PRINCIPLE:

A little movement most days = more beneficial than one intense workout once a week.

Consistency over intensity! 🎯

TIMELINE FOR IMPROVEMENT:

✓ Days 1-3: Notice increased awareness of morning stiffness
✓ Week 1-2: Stiffness eases faster with light movement
✓ Week 2-4: Noticeably less morning stiffness
✓ Month 2+: Significant improvement, new habits established

IT REALLY WORKS:

Most people notice significant improvement within days of implementing these simple strategies!

Complete guide with all solutions (link in comments) 👆

FROM THE GROUND UP: WHY ANKLE MOBILITY MATTERS FOR YOUR WHOLE BODY

Your ankles are the quiet workhorse of your lower body. You probably don't think about them much—until something goes wrong. But here's what many people don't realise: your ankle mobility has a profound impact on your ENTIRE BODY, from your knees and hips all the way up to your spine.

THE OVERLOOKED FOUNDATION

When your ankles lose mobility and flexibility, other joints—including your knees, hips, and spine—have to compensate. This compensation increases strain on these joints and can affect your posture, movement quality, and long-term joint health.

Your ankles are literally the foundation upon which your entire kinetic chain is built.

WHAT YOUR ANKLES DO:

Your ankles perform critical functions:

✓ Shock Absorption - Your ankles absorb forces from walking, running, and jumping, protecting your knees, hips, and spine from impact

✓ Balance and Stability - Proper ankle mobility allows for fine adjustments during movement, maintaining balance on uneven surfaces and preventing falls

✓ Movement Control - Mobile ankles enable fluid transitions through different positions—squatting, stepping, walking downhill—distributing forces efficiently

✓ Proprioception - Your ankles provide crucial feedback to your nervous system about body position and movement, contributing to coordination and motor control

✓ Force Distribution - Mobile, strong ankles allow forces to be distributed throughout your entire kinetic chain rather than concentrated in one area

THE COMPENSATION CASCADE: HOW LIMITED ANKLE MOBILITY AFFECTS YOUR WHOLE BODY

When your ankles don't move properly, your body doesn't simply stop moving—it finds alternative ways to accomplish tasks. Unfortunately, these compensations create problems elsewhere.

The Squat Example:

A proper squat requires adequate ankle mobility. Specifically, your ankle needs to dorsiflex (bend forward) so your tibia (shin bone) can move forward over your foot while keeping your heel on the ground.

What happens when ankle mobility is limited:

If your ankles can't bend properly, your body compensates by:

Leaning your torso forward excessively to maintain balance
Shifting weight onto your toes instead of keeping it in your heel
Limiting how deep you can squat safely
Placing extra stress on your hips, lower back, and knees to accomplish the movement

This forward lean and weight shift puts tremendous stress on structures that shouldn't be bearing this load:

Your lumbar spine experiences excessive compressive and shear forces
Your hip flexors work overtime
Your knees bear stress from improper alignment
Your hamstrings and glutes can't work optimally

Over time, this compensation pattern contributes to lower back pain, hip discomfort, knee problems, and poor movement quality.

Stair Climbing and Downhill Walking:

Stairs and downhill walking present similar challenges. These movements require excellent ankle control and mobility.

When ankles are restricted:

You can't control the lowering phase properly
Your knees absorb excessive force
Your hip stabilisers work overtime
Your lower back compensates with excessive movement
You may experience discomfort in any of these areas during or after these activities

THE WHOLE-BODY BENEFITS OF GOOD ANKLE MOBILITY

Mobile, strong ankles don't just help the ankle itself—they support your entire lower body and spine.

Improved Balance and Coordination: Mobile ankles provide the fine control needed for balance, allowing for minute adjustments during standing and walking.

Better Movement Quality: Good ankle mobility allows forces to distribute efficiently through your entire kinetic chain, creating smoother, more controlled movement.

Reduced Compensation Patterns: When your ankles can do their job, other joints don't have to compensate, reducing strain throughout your body.

Improved Core Stability: Your ankle proprioceptors feed crucial information to your core muscles, helping them activate and stabilize your spine effectively.

Lower Injury Risk: Proper ankle mobility and strength reduce your risk of ankle sprains, knee injuries, hip pain, and back problems.

Better Athletic Performance: Whether you play sports or simply want to stay active, ankle mobility contributes to performance and injury prevention.

SIGNS YOUR ANKLES NEED ATTENTION

How do you know if your ankle mobility is limiting your movement and potentially affecting other areas of your body?

Recurring Ankle Injuries or "Giving Way"
If you frequently roll or sprain your ankle on uneven ground, or your ankle feels like it's going to give way, this indicates ankle instability and inadequate proprioception.

Difficulty Keeping Heels Down When Squatting
If your heels come off the ground when you try to squat, or you find it very difficult to keep them down, this is a classic sign of limited ankle dorsiflexion (forward bending).

Back or Hip Discomfort During Lunges, Stairs, or Downhill Walking
If you feel discomfort in your lower back or hips during these movements (but not in your ankle), your ankle mobility limitation may be the culprit, forcing other joints to compensate.

Morning Ankle Stiffness or Stiffness After Sitting
If your ankles feel stiff and tight when you first get out of bed or after sitting for a while, your ankle mobility is likely limited.

Pain or Swelling After Activity
Ankle pain or swelling that develops after activity (even if the activity didn't involve your ankle) suggests your ankle isn't handling its load efficiently.

COMMON CAUSES OF ANKLE MOBILITY LOSS

Several factors contribute to limited ankle mobility:

Previous Ankle Sprains: Ankle sprains that weren't fully rehabilitated often leave people with residual stiffness and weakness. The injury heals, but full mobility and proprioceptive training isn't completed.

Tight Calf Muscles: Your calf muscles directly affect ankle mobility. Tight calves restrict dorsiflexion and contribute to ankle stiffness.

Sedentary Lifestyle: Hours of sitting keeps your ankles in a plantarflexed (pointed) position, restricting their range of motion.

Wearing Shoes with Limited Movement: Restrictive or high-heeled shoes keep ankles in restricted positions and prevent natural foot motion.

Wear and Tear: Over time, particularly in people who've had previous injuries or weren't doing preventive care, ankle joints develop degenerative changes.

IMPROVING ANKLE MOBILITY AND STRENGTH

The good news: ankle mobility can be improved with consistent, progressive exercises. Most people notice improvement within 3-4 weeks of regular practice.

Exercise 1: Calf and Ankle Stretches

This stretch specifically targets the calf muscles (gastrocnemius and soleus), which are often tight and restrict ankle mobility.

Setup:
Sit comfortably with both legs extended in front of you.

The Exercise:

Extend one leg with your heel on the ground
Keep your knee straight and gently pull the top of your foot toward your shin (dorsiflex your ankle)
Feel the stretch in your calf muscle
Hold for 20-30 seconds. Don't push to pain—gentle stretch only.
Stop immediately if the stretch becomes painful
Repeat 3 times on each side
Do this stretch 1-2 times daily, or even multiple times throughout the day

Key Points:
✓ Gentle sustained stretch is more effective than bouncing
✓ Consistency matters more than intensity
✓ This is one of the most important ankle mobility exercises
✓ Improved calf flexibility directly improves ankle dorsiflexion

Exercise 2: Ankle Mobility Movements

This exercise explores your ankle's full range of motion.

Setup:
Sit comfortably or stand while holding onto something for balance.

The Movement:

Move your ankle up (plantarflexion) - point your toes
Move your ankle down (dorsiflexion) - bring toes toward your shin
Move your ankle side to side - invert (turn sole inward) and evert (turn sole outward)
Move in gentle circles - make slow, controlled circles with your ankle in both directions
Do this for 1-2 minutes on each ankle, moving smoothly and exploring full range of motion
Repeat daily, or even multiple times per day

Key Points:
✓ Move slowly and with control
✓ Explore your full comfortable range of motion
✓ Don't force movement that causes pain
✓ This helps maintain and improve your ankle's range of motion

Exercise 3: Single-Leg Balance

This exercise challenges your ankle's proprioceptive ability (its sense of position) and improves balance and coordination.

Setup:
Stand safely with something you can hold onto if needed.

The Exercise:

Stand on one leg with your opposite knee straight or slightly bent to increase the challenge
Hold for up to 30 seconds while breathing normally
Use support (wall, counter, or holding hands) if needed—this is fine and still builds strength
Focus on keeping your body stable without shifting too much
Repeat 3-5 times on each leg
Do this daily to improve balance and ankle proprioception

Progressions:

Start with hand support, then try with just fingertip contact, then unsupported
Close your eyes to make it more challenging
Stand on uneven surfaces (carpet, pillow) to increase difficulty
Do this on the injured ankle first if you have one

Key Points:
✓ Balance exercises improve proprioception and prevent future ankle injuries
✓ This is especially important if you've had previous ankle sprains
✓ Don't rush the progression—master each level before advancing

Exercise 4: Whole-Body Movement

The most important thing is integrating ankle mobility into functional, whole-body movements.

Include these movements regularly:

Comfortable Squats: Perform squats focusing on keeping your heels on the ground and allowing your ankles to move forward over your feet.

Step-ups: Step up onto a low step or curb, focusing on controlled, balanced movement.

Walking: Regular walking, particularly on varied terrain (grass, trails), naturally improves ankle mobility and proprioception.

Gentle Downhill Walking: Walking downhill or down stairs slowly and with control challenges and improves ankle control.

Multi-directional Movement: Move forward, backward, and side to side, forcing your ankles to adapt to different movement demands.

Key Point:
Functional movement is the ultimate goal. Your ankle needs to be mobile and strong enough to handle real-world activities.

TIMELINE FOR IMPROVEMENT

With consistent, daily practice:

✓ 1-2 weeks: You may notice your ankle feels slightly less stiff, particularly in the morning

✓ 2-4 weeks: Most people notice significant improvement in ankle mobility and reduced stiffness

✓ 4-8 weeks: Strength improvements become noticeable; movements that were previously uncomfortable become easier

✓ 8+ weeks: Full adaptation and new strength/mobility become stable, new movement patterns are established

The key is consistency. Daily practice produces better results than sporadic exercise.

THE KINETIC CHAIN CONNECTION: ANKLES AND YOUR SPINE

Your entire lower body—from your feet through your knees, hips, and into your spine—functions as an integrated kinetic chain. When one part doesn't move properly, everything else compensates.

Limited ankle mobility forces your knees to work harder, which affects your hips, which affects your lower back and spine.

Conversely, improving ankle mobility:
✓ Takes pressure off your knees
✓ Improves hip mechanics
✓ Reduces stress on your lower back
✓ Allows your spine to move more naturally
✓ Improves overall posture and movement quality

This is why ankle mobility is so important for spinal health.

AT ADAM'S BACK

We understand that the body functions as an integrated system. Back pain, knee pain, or hip pain often has its roots in problems elsewhere in the kinetic chain—sometimes as far away as the ankle.

If you're experiencing ankle pain, have had previous ankle injuries, or notice that other areas of your body are compensating for ankle limitations, professional assessment can identify the root cause and create a personalized treatment plan.

Our comprehensive assessment includes:

Movement analysis to identify compensations
Foot and ankle assessment
Balance and proprioception testing
Hip and spinal alignment evaluation
Functional movement screening

Care may include:

Ankle adjustments to restore joint motion
Soft tissue work for tight muscles
Targeted exercises tailored to your needs
Movement re-education
Posture and gait analysis

📍 881 Point Nepean Road, Rosebud
📞 03 5986 5700
🌐 adamsback.com.au

THE BOTTOM LINE

Your ankles might be quiet, but they're absolutely essential to your whole-body health and function. Limited ankle mobility doesn't just affect your ankle—it creates a cascade of compensations affecting your knees, hips, spine, and overall movement quality.

The good news is that ankle mobility improves with consistent, progressive exercise. Most people notice significant improvement within 3-4 weeks of daily practice.

Investing in your ankle health now pays dividends in improved movement quality, reduced pain, better balance, lower injury risk, better spinal health, improved athletic performance, and better quality of life.

Start from the ground up. Take care of your ankles, and the rest of your body will thank you.

READ OUR COMPLETE GUIDE:
https://adamsback.com.au/ankle-mobility/

⏰ IS SITTING IS REDUCING YOUR SPINAL HEALTH? 🙇

High school students sit A LOT.

Classes. Studying. Gaming. Social media. Meals.

The average student might sit for 6-8 hours per day or more.

HERE'S THE PROBLEM:

Sitting for long periods places continuous stress on your spine. When combined with poor posture, screen time, and heavy backpacks, the effects COMPOUND.

Your spine wasn't designed for prolonged static positions. It needs MOVEMENT to stay healthy.

WHAT HAPPENS WITH SEDENTARY BEHAVIOUR:

✗ Spinal discs experience continuous pressure
✗ Back muscles become weak and tight
✗ Hip flexors shorten from sitting
✗ Glutes become underactive
✗ Core stability decreases
✗ Flexibility reduces
✗ Circulation slows
✗ Overall health suffers

AND THERE'S MORE:

Poor posture while sitting intensifies the problem. Slouching adds even more pressure to your spinal discs and compresses your organs.

THE MOVEMENT SOLUTION:

Movement is medicine for your spine!

Regular physical activity:
✓ Strengthens supporting muscles
✓ Maintains spinal flexibility
✓ Improves circulation
✓ Boosts mood and mental health
✓ Enhances sleep quality
✓ Improves concentration
✓ Supports long-term spinal health

RECOMMENDED ACTIVITY:

At least 60 minutes of physical activity daily through:

Sport participation
Walking or cycling
Dancing
Gym or home workouts
Active games
Any movement-based activities

IF YOU'RE NOT HITTING 60 MINUTES:

Start where you are. Gradually increase. Something is better than nothing!

MOVEMENT BREAKS DURING THE DAY:

Even if you can't get 60 minutes of structured activity, regular movement breaks help:

During school day:

Stand and stretch between classes
Walk to lunch
Use stairs instead of elevators
Move during breaks

After school:

Walk or bike instead of being driven
Participate in sports or activities
Avoid sitting immediately

At home:

Stand while studying
Move every 30 minutes
Stretch regularly
Avoid excessive sitting

THE BONUS:

Movement does MORE than protect your spine:
✓ Boosts endorphins (improves mood)
✓ Improves sleep
✓ Increases energy
✓ Reduces anxiety and stress
✓ Improves academic performance
✓ Supports mental health

BUILD THIS HABIT NOW:

Students who establish regular movement habits in high school typically maintain them into adulthood. You're literally creating your future health patterns RIGHT NOW.

Learn the complete movement guide in our high school spinal health resource: https://adamsback.com.au/high-school-guide/

YOUR SPINE NEEDS MOVEMENT. YOUR MIND BENEFITS TOO. 🧠💙

💪 UNDERSTANDING DEEP CORE STABILITY: YOUR BODY'S NATURAL SUPPORT SYSTEM

When you think of "core muscles," you probably picture six-pack abs. But your REAL core—the one that actually matters for your spinal health, movement quality, and long-term comfort—is something completely different.

YOUR CORE ISN'T ABOUT ABS

Your true core is a group of DEEP muscles that wrap around your torso like a natural "corset," working together as an integrated system to stabilize your spine and pelvis.

Think of it as your body's internal bracing system, protecting your spine during movement and everyday activities.

THE DEEP CORE SYSTEM:

Your core includes several key structures working as a team:

Transverse Abdominis - The deepest abdominal muscle that wraps around your torso like a corset, providing anterior and lateral stability
Multifidus - Deep spinal stabilisers that support each individual segment of your spine
Diaphragm - Your primary breathing muscle (yes, it's part of your core!)
Pelvic Floor Muscles - The foundation of your core system, providing posterior and inferior support
Quadratus Lumborum - A deep muscle connecting your ribcage to your pelvis

These muscles don't work individually—they work as a coordinated team, contracting at the right time with the right amount of force.

WHY CORE STABILITY MATTERS

Strong, properly functioning core muscles do far more than give you visible abdominal definition. They:

✓ Support Efficient Movement - A strong core allows you to move with efficiency and control, distributing forces throughout your body

✓ Protect Your Spine - Your core muscles are your spine's internal bracing system, supporting each spinal segment and reducing stress on discs and joints

✓ Enable Everyday Activities - Simple tasks like standing up from a chair, picking up objects, walking, and bending all require core stability

✓ Prevent Compensation Patterns - If your deep core isn't engaging well, other muscles compensate, leading to stiffness, tiredness, or recurring discomfort

✓ Improve Posture - Core stability is essential for maintaining good posture without constant muscular effort

✓ Support Athletic Performance - Whether playing sports or staying active, core stability is fundamental to performance and injury prevention

THE PROBLEM: CORE DYSFUNCTION

Many people struggle with deep core activation. Common causes include:

Prolonged Sitting - Hours at desks, in cars, or on couches puts your core in lengthened, non-functional positions. Over time, your deep core becomes less responsive
Sedentary Lifestyle - Without regular movement, your core muscles don't get the stimulation needed to maintain strength and coordination
Poor Breathing Habits - Many people breathe shallowly from their chest rather than engaging their diaphragm, disrupting the core-breathing connection
Poor Posture - Slouching and forward positioning disengage core muscles
Previous Injury - After injury, the deep core often doesn't automatically re-engage properly
Body Disconnection - Many people simply don't know HOW to activate their deep core

THE CONSEQUENCE:

When your deep core isn't engaging:
❌ Other muscles compensate
❌ Your spine works harder
❌ Stiffness develops
❌ Recurring discomfort appears
❌ Movement becomes difficult

You think you're just "not fit" or "getting old," but the real problem is your deep core isn't doing its job!

THE BREATH-CORE CONNECTION

Here's something crucial: your breath is intimately connected to your core stability.

Your diaphragm—your primary breathing muscle—is the roof of your core. When you breathe properly, you're activating your deep core muscles. When you breathe poorly, your core engagement suffers.

How the Connection Works:

During Inhalation:

Diaphragm contracts and moves downward
Ribcage expands
Abdominal wall relaxes to allow organs to move down

During Exhalation:

Diaphragm relaxes and moves upward
Deep abdominal muscles contract
Creates intra-abdominal pressure that stabilises your spine

Many people breathe shallowly from their chest, which disrupts this core-breathing connection and contributes to core dysfunction.

BUILDING YOUR CORE: START WITH THE BREATH

The foundation of core strength is learning to breathe properly and coordinate that breathing with gentle core engagement.

The Basic Breathing Exercise:

This simple exercise teaches your deep core how to work:

Setup:
Lie comfortably on your back with your knees bent and feet flat on the floor. Place one hand on your lower abdomen.

The Exercise:

Inhale slowly through your nose. Let your ribcage and belly expand naturally. Your hand on your abdomen should feel your belly rise. This is normal and correct!
Exhale slowly through pursed lips. As you exhale, gently draw your lower abdomen inward—imagine gently "zipping up" from your p***c bone to your belly button. This is your transverse abdominis engaging.
Keep the effort light. You're only engaging about 20-30% of your maximum effort. This isn't a hard muscular contraction—it's a gentle, controlled engagement.
Notice the pelvic floor. As you exhale and draw your lower abdomen inward, you may notice a gentle lift in your pelvic floor. This is natural—your core and pelvic floor work as a team.
Repeat: Do this for 5-10 breaths, once or twice daily.

Key Points:
✅ Don't hold your breath—breathe naturally and continuously
✅ Keep the contraction gentle—this isn't about maximum effort
✅ Practice daily for best results
✅ You should feel a sense of gentle control and activation, not strain

This simple breathing exercise is more powerful than you might think. It teaches your nervous system how to activate your deep core, and you can practice it anywhere.

PROGRESSIVE STRENGTHENING: THE BIRD-DOG EXERCISE

Once you're comfortable with breathing and basic core engagement, you can progress to strengthening exercises. The bird-dog is an excellent exercise for building core coordination and strength.

How to Perform Bird-Dogs:

Starting Position:

Get on your hands and knees
Hands should be directly under your shoulders
Knees should be directly under your hips
Maintain a neutral spine (not rounded, not excessively arched)

The Movement:

Preparation: Take a natural breath. Feel your core ready to engage.
Extend: Slowly extend one leg backward and the opposite arm forward until both are level with your back. Your leg and arm should be in line with your torso.
Hold: Hold this position for 5-10 seconds while breathing normally. This is important—don't hold your breath!
Core engagement: As you hold, exhale and maintain a gentle "zipping" sensation from your p***c bone to your belly button. You're feeling your deep core working to stabilise your spine.
Return: Slowly bring your extended leg and arm back to the starting position.
Repeat: Complete 5-10 repetitions on each side.

Key Points:
✓ Move slowly and with control—this isn't about speed
✓ Keep your spine stable—don't let your lower back sag or over-arch
✓ Breathe continuously—don't hold your breath
✓ Focus on the gentle core engagement rather than how far you extend
✓ If you feel strain in your lower back, reduce the range of motion

TIMELINE FOR RESULTS

Most people notice improved core control and reduced discomfort within 3-4 weeks of daily practice.

However, this depends on:

Consistency: Daily practice produces better results than sporadic exercise
Quality: Proper form matters more than quantity
Starting point: People with good body awareness may improve faster
Overall health: General fitness and movement habits affect results

What Improvement Looks Like:
✓ Better posture without constant effort
✓ Easier standing and movement transitions
✓ Reduced lower back or pelvic discomfort
✓ Feeling more "stable" during activities
✓ Better balance
✓ Improved athletic performance
✓ Greater sense of control during movement

WHEN TO SEEK PROFESSIONAL HELP

If you're experiencing back discomfort or find it difficult to activate your core despite practicing these exercises, professional assessment can be valuable.

A chiropractor can:

Assess how your deep core is working and whether it's activating properly
Identify compensatory patterns or dysfunction interfering with core activation
Evaluate spinal alignment, which can affect core function
Identify muscle imbalances affecting core coordination
Assess posture, ergonomics, activity level, and breathing patterns
Provide targeted exercise instruction tailored to your specific needs
Create a progressive rehabilitation program
Teach proper movement patterns for real-world activities
Provide ergonomic advice

AT ADAM'S BACK:

We've supported people's spinal health for 30 years. If you're struggling with core activation or experiencing back discomfort, we can provide comprehensive assessment and guidance.

📍 881 Point Nepean Road, Rosebud
📞 03 5986 5700
🌐 adamsback.com.au

THE LONG-TERM IMPACT

Developing strong, well-coordinated deep core muscles isn't just about short-term discomfort relief. It's about building resilience into your spine and body for decades to come.

People with good core stability:
✓ Experience fewer episodes of back pain
✓ Recover faster from injuries
✓ Move more confidently and efficiently
✓ Maintain better posture
✓ Participate in activities they enjoy without limitation
✓ Experience better overall quality of life

The investment in learning core stability now pays dividends throughout your life.

READ OUR COMPLETE GUIDE:
https://adamsback.com.au/core-stability/

Start your core journey TODAY. Your future self will thank you! 💪