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Health and Wellness Center Focused on Personalized Exercise Programs for Optimal Health

At Prime Health & Wellness Center, we are dedicated to helping you achieve your health and wellness goals. We provide chiropractic care and individualized exercise programs for your back.

The core of the body is one of the most vital components in maintaining good health. Strengthening your core will help you to avoid injury and improve your posture and range of motion. Core exercises are also a great way to burn calories and lose weight. The post outlines effective exercises that anyone can do, plus includes tips on how to get started with this new routine.

At Prime Health + Wellness, we’ll help you get the best results with our care! We find that patients commit themselves to get better and achieve their goals.

Why Do We Need Core Exercises?


Low back pain is one of the most debilitating aches that you can suffer from.  Exercises are proven to help prevent low back pain before it even starts. When a person does experience lower back problems, they should do core strengthening workouts as part of their treatment regimen with professional guidance. Dr. Zachary Langgle of Prime Health + Wellness has expertise in providing exercise routines.


Your core is what makes sure you can stand up straight, walk on uneven ground, and not lose balance. Your core stabilizes all of your movements. Viewed this way, your exercise routine strengthens the muscles to facilitate their full function.


Weak core muscles contribute to slouching. Good posture trims your silhouette and projects confidence, which will help you have a better mood overall. It lessens spine complications and allows full breathing patterns. Besides, good posture can make exercising more beneficial for our bodies. 

Relationship of Exercises in Chiropractic Care

Exercise is an excellent way to heal your back and relieve pain. You should start with controlled, gradual exercises tailored for you that don't put too much pressure on the spine. Resting in bed or stopping strenuous activity can make things worse. Both of them disrupt proper healing.

An excellent routine of back exercises should be personalized.Exercise routines are of high importance as other health interventions. Dr. Zachary Langgle can customize exercise based on a variety of factors with different results for each individual.

The Best and Effective Exercises

Your core muscles support the spine to prevent injuries. Without a stable core, you may experience low back pain. This is preventable through proper core exercises. The following are some easy exercises recommended by Dr. Langgle:


Forearm Plank focuses on the rectus abdominis, internal, and external obliques. Simply put, the front and side abdominal muscles.

Start by lying face down on the ground with your legs straight behind you. Prop yourself up with your elbows and toes. Both of these fingers are in contact with the ground as well. This will help to give some support when it starts getting difficult. Keep your neck long, and remember not to slouch or over-extend. Hold for 60 seconds if you can sustain the plank. You can always increase the duration by 10 secs every few days until you reach a comfortable level.


This plank exercise emphasizes the obliques. For beginners, use bent legs. Once you have mastered the side plank, you can proceed to use straight legs. It provides an emphasis on oblique muscles, but it may be too difficult for some.

Lay on the ground and then prop yourself up with an elbow, keeping a straight line from head to toe. Bend your knees so that they are behind you and hold this position off the floor for 20-30 seconds before switching sides three times in total.


Begin by kneeling on your hands and knees with your palms under shoulder-width apart. Squeeze the abdominal muscles to support the back, then tighten all of those gluteal muscle groups to keep balance while lifting both arms beside one's shoulders. Simultaneously lift both legs. They must be parallel from ground level and keep the hips square at a 90-degree angle when doing this exercise. Try to repeat the bird dog eight times in three rounds before resting briefly. 

Dr. Zachary Langgle provided practical and easy-to-follow exercises. Despite being effective, some of the exercises might not be the best routine to address your condition. To experience a more comfortable and healthy core muscle, consult with Dr. Langgle at Prime Health + Wellness for the safest and most appropriate exercise routine made just for you!