Bergen Family Chiropractic

45 North Lake Ave, Bergen, NY 14416 - (585) 494-2870

Bergen Family Chiropractic

Five Spinal Stabilization Exercises

“Fab Five” Spinal Stabilization Exercises

Superman Stretch

Superman Stretch


1.  Superman Stretch

Lay face down with arms at your sides.  Slowly lift head, shoulders, and arms off the floor while squeezing your shoulder blades together.  Hold 1-2 seconds in the lifted position then lower to starting position.  Do 20 reps.

2.  Abdominal Crunch




Lay on back on ball or floor and lift your neck, shoulders, and upper back up while keeping lower back pressed firmly down.  Lower to starting position and repeat.  Do 20 reps.





3.  Kegel Squeeze  & Abdominal Bracing (no photos)


Kegels:  Squeeze the muscles that allow you to stop urinating mid-stream.  Hold 5 seconds then release.  Repeat 10 times.

Abdominal Bracing:  Suck in your belly button towards your spine.  Hold the contraction while you breath in and out for three breaths.  Repeat 5 times.


Pelvic Lifts

10-15 Reps

4.  Pelvic Lifts

Lay on your back with knees bent and arms folded on chest.  Straighten one leg.  Lift your hips off the floor to make body into a straight line from shoulders to knees without using your leg to help.  Hold in the lifted position 1-2 seconds.  Lower hips to floor.  Do 10- 15 reps.  Switch legs and repeat.

5.  Side Pelvic Lifts

Side Pelvic Lifts

Side Pelvic Lifts


Lay on your side propped up onto one elbow.  Lift your hips so that your body forms a straight line from shoulders to feet.  Hold 1-2 seconds in lifted position then lower to floor.  Do 10-15 reps then repeat on other side.