American Birkebeiner

Spine stabilization is another way of describing core stabilization. My mentor Varick Olson (PhD PT) turned me on to the term. He states that is a more descriptive way to describe exercises that teach back stability and improved movement efficiency of the arms and legs.

Often people limit their stabilization exercises only to the low back (lumbar) and abdomen. Spine stabilization exercises should incorporate all three segments of the spine: cervical (neck), thoracic (mid-back), and lumbar (low-back). “The whole is greater than the sum of its parts.”

Here are three spine stabilization exercises to practice two times per week. Each exercise focuses on stabilization of a different spinal segment. Before beginning the exercises review the fitness article on “Balancing the Tray” which will remind you to maintain the proper exercise position. The arrows on the exercises show the direction to press the head to elongate the spine. The dot is a reminder to tighten the abdominals. Please consult your physician if you have questions regarding these exercises.

1. Head Sit-up
This exercise improves movement efficiency and strength/endurance of the neck flexors. These muscle groups are important for posture, cervical (neck) stabilization, and balance.

2. Thoracic Stabilization (3 & 9)
This exercise improves movement efficiency and strength/endurance of the mid-trapezius and scapula (shoulder blade) adductors. These muscle groups are important for posture, thoracic (mid-back) stabilization, posture, and shoulder stability.

3. Bridge
This exercise improves movement efficiency and strength/endurance of low back, abdomen, gluteus maximus and legs. These muscle groups are important for posture, hip and leg strength, and lumbar (low back) stabilization.

Practice spine stabilization year round. Pay particular attention to your exercise technique when performing the exercises. Quality of movement is more important than quantity of movement. The exercises teach muscle awareness and movement control. Consistent use of the exercises will improve your ability to stabilize your spine during movement so your arms and legs do what they are supposed to do. This gives you Mega Power, Mega Endurance, and Mega Strength!