Core Exercises Phase 2

by Dr. Wendy Schauer, D.C., R.K.C. on May 27, 2012

A couple of posts ago I showed you how to engage your core and started you on Phase 1 of the exercises.  Phase 1 included the heel slide and the knee up and down.  If you have been doing them regularly then you are ready to do Phase 2.   Phase 2 is leg lifts.  You will start on your back with your knees bent just like you did in Phase 1.  Tighten your core and hold, bring  one leg oustretched, then lift the leg up about 8 inches off the floor.   Keep your tummy tight the entire time.  Bring your leg up and down several times then return it to a bent knee posistion.  Now you can let your core relax.  Tighten again and hold then bring the other leg out then up and down several times.  Bring it back to a bent knee position and relax. 

Anytime you do your core exercises start with Phase 1 just to warm up.  Once you have done several knee up and downs or heel slides you can then go on to the straight leg up and down.  Do 3-4 straight leg raises on one side then relax. Then go to the other side.  Don’t forget to let your core relax between sides.

Yours In Health!

Dr. Wendy

sonya lenzo May 27, 2012 at 11:04 PM

Do you routinely prescribe excercise to your chiropractic patients as part of their visit…
Sonya Lenzo

Dr. Wendy Schauer, D.C., R.K.C. May 28, 2012 at 7:01 PM


Every patient who comes through my door gets homework. They have to participate in order to get better.


Suzanne Laramore May 29, 2012 at 9:32 AM

What? You want want patients to accept responsibility for thier health and well-being? :D That really should be emphasized more in the US.

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Lapiceros Cross Peru May 28, 2012 at 7:06 AM

Dr. Wendy,
What would be your recommended exercises for muscles at the stomach? Thanks, Octavio
Lapiceros Cross en Lima

Dr. Wendy Schauer, D.C., R.K.C. May 28, 2012 at 7:10 PM


These exercises will strengthen both the back and the muscles of the stomach. Try them and you will see what I mean. :-)


Lyle R. Johnson: The Sales Wizard & Mentor May 28, 2012 at 4:06 PM

I truly appreciate how detailed – explanatory – your routines (exercises) are; thank you.

Lyle R. Johnson – aka The Sales Wizard

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Can You Teach Me To Become? May 28, 2012 at 6:54 PM

it looks so easy. I think that the catch is to do it on a regular basis. Thank you for the great demonstration.

Can You Teach Me To Become?

Body language of public speaking May 28, 2012 at 11:01 PM

Dr Wendy from someone who has back issues thank you for sharing these exerises to strengthen the core.
Scott Sylvan Bell
Body language of speeches
Now go implement!

Clare Delaney May 29, 2012 at 10:00 AM

Great exercises Dr. Wendy – and I loved Suzanne’s comment!

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