Hello CoreCorpsFit Community!
Welcome to this week's edition of Fit Fridays. While we took a pause to get through some healing for me, we're grateful to be back with a focus on spinal health for obvious reasons. I’m happy to report I’m doing much better now and sincerely appreciate your thoughts, well wishes, and prayers.
Now that I’m well past the acute stage of my injury, I thought we’d share a Pilates exercise beneficial for those with slipped discs. I was very surprised to learn that a friend of mine ended up with a slipped disk the same week I did. For anyone who’s experienced it, I imagine you may feel inspired to do exercises like this that can help prevent it from occurring again.
Exercise Spotlight: Pilates for Slipped Discs
Pilates offers gentle yet effective exercises to strengthen the core and support the spine. Each movement can be adapted to suit the type of disc protrusion—anterior or posterior—with proper awareness and control.
🔹 How to Perform the Pelvic Tilt
(Best for an Anterior Protrusion)
Setup:
Lie on your back with knees bent and feet flat on the mat, hip-width apart.
Movement:
Inhale to prepare.
As you exhale, gently tilt your pelvis to lengthen along the back of the spine.
Press your lower back into the floor by pulling your abdominals in toward your spine.
Inhale to return to the neutral position.
Reps:
Repeat 10–15 times, focusing on the mind, muscle, and breath connections.
Benefits:
This exercise activates the deep core stabilizers and supports a neutral spine, which can relieve anterior disc pressure. It's foundational for retraining posture and core control without stressing the lower back.
🔹 How to Perform the Modified Swan
(Best for a Posterior Protrusion, like mine)
Setup:
Lie on your stomach (prone) with legs extended long behind you, hip-width apart.
Place your hands under your shoulders, elbows tucked close to your sides.
Rest your forehead gently on the mat.
Movement:
Engage your core by pulling your belly button slightly inward toward your spine.
Inhale: Lift your hands first and then gently lift your head, chest, and upper ribs off the mat, using upper back muscles (not pushing with your arms). Think of lengthening as you lift.
Your gaze should be slightly forward and down to maintain length through the back of your neck.
Exhale: Keep lengthening as you lower to rest your head back down with control, then return the hands last to the mat.
Reps:
Repeat 5–10 times, moving slowly and avoiding strain or tension in the lower back.
Benefits:
The Modified Swan strengthens the back extensors, counteracts forward spinal compression, and helps realign posture. It's especially helpful for posterior disc protrusions by promoting extension without excessive load.
Community Spotlight
We'd love to hear from our community members how you’re embracing (or avoiding!) your fitness journeys. Even if you fall off track, remind yourself that consistency is key, and every small step counts, so start with one. We welcome you to share your progress and experiences with us on social as your story could inspire someone else to take that first step towards a healing and a healthier lifestyle.
Final Thoughts
Taking care of your spine is essential for overall well-being. I’ve been reminded in a very real way how important it is for everything we do, and how important it is to not take our health for granted. Incorporating gentle exercises like the Pelvic Tilt into your routine can make a significant difference and we’re happy to share pointers if you have any questions about it for us. Last but not least, we know what’s said about laughter being the best medicine and it sure does uplift spirits and contribute to a positive mindset! So does chocolate…
Stay active, stay healthy, and keep smiling!
With wellness wishes,
David and Elysia
