Keep Your Core Strong
If you want to improve the overall strength of your core and general stability, we highly recommend testing your body. We’ve provided a guide for you to work with while testing different aspects of your body. Flexibility, endurance, and strength are three important components to staying healthy for 100 years.
You will need a flat surface and a watch with a second hand. You may want to have a partner with you to time you and monitory your posture. Cheating on your body position may hurt you and give you false results, so treat your core with care. Try to complete all seven positions without rest and see how far you can get. Please refer to The 100 Year Lifestyle Workout Book for pictures on pages 128 – 131 if you have any questions.
|Step One: Assume the basic plank position with your elbows on the ground, toes curled under and back straight.||30 seconds|
|Step Two: While in this position lift your right arm off ground straight out in front of you.||15 seconds|
|Step Three: Return your right arm to the ground and repeat with your left arm.||15 seconds|
|Step Four: Return your left arm to the ground and lift your right leg off the ground; keep it straight and extend it straight up behind you as high as you can.||15 seconds|
|Step Five: Return your right leg to the ground and repeat this motion, lifting your left leg off the ground.||15 seconds|
|Step Six: Return your left leg to the ground, and lift your right leg and left arm off the ground at the same time||15 seconds|
|Step Seven: Return your right leg and left arm to the ground, and lift your left leg and right arm off the ground||15 seconds|
How did you do? Were you able to maintain a straight back throughout the entire test? Did you collapse to the ground or complete it from start to finish? Keep track of the step indicating how far you got. Re-test yourself in thirty days after doing this test four times per week. If you feel pain or discomfort during portion of this test or within 72 hours afterwards, consult your 100 Year Lifestyle Affiliate Chiropractor immediately.
Core exercises should be done daily as long as you can stand them. Always remember to receive regular adjustments to ensure your body’s tip-top shape. Chiropractors have made difference in the lives of thousands thanks to its holistic, drugless process. Trust in chiropractic for you and the entire family, and trust in your ability to return back to your best, healthiest days.