Dr. Alex Ritza Chiropractor

💭 Squats Don’t Build Core Stability

Strength maybe. Core stability no.

Core stability and a healthier spine come from targeting these tissues directly. Deadlifts and squats may use the core muscles but it is possible to lift with incorrect form and these exercises do not directly challenge the core - these exercises challenge the primary moves of the hip and spine around the core. Someone could have a very “strong” core and be able to lift lots of weight but relatively poor stability that leaves their spine unhealthy and succeptible to injury

While the bird dog is a little boring - it works!! Actual research tells us this! It requires direct challenge of the core muscles and the nerves that control them to maintain a stable position. It improves core stability, which can make the spine less susceptible to injury.

Everyone should be able to do 2-3 sets of 20 reps with ease.

Think of it like flossing your teeth - if you make it part of your routine - especially if you are prone to back issues, you can reduce the chances of having a future problem

Build A Bullet Proof Core 💪 | Spine Stability Series

✅ in a previous video, I discussed how core exercises that involve bending and twisting, may generate more core strength, but often at a cost. They can be more likely to cause problems during training and might not create the spinal stability that is optimal for avoiding injury, and keeping a pain-free spine.

The lift and chop is a great exercise to build a solid core and anti-flexion/extension/rotation stability. It’s the type of stability and ability to keep the spine protected when sprinting on a bicycle, getting hit by somebody else in sports, or even handling a squirmy child in your arms

if this exercise is painful, or you have trouble engaging your core, I would recommend seeking out professional help to see what the root causes as it should be a standard and fundamental ability that everybody possesses

if you’re in Toronto, I know a guy 😉 - check link in bio to book a Complementary Case Review

Why Stretching Your Hips Isn’t Working 👀

Tight hips on both sides after sitting all day?

It might not be your hips.

Bilateral hip stiffness is often referred from the lower back, especially when the lumbar spine gets stiff or overloaded from prolonged sitting. Stretching your hips can feel good — but it doesn’t fix the source. Addressing any underlying spine shift/problem is often the fix.

If hip stretches keep failing you, it’s time to look higher up the chain.

📍 Toronto patients — book via link in Bio

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