ROBERT PETTIT, MD
Core & Functional Strength Program
This program builds the deep core and whole-body strength that protects your spine and supports athletic and everyday movement. Keep the trunk steady and control every repetition. Begin with the holds and progress the carries and single-leg work as your control improves.
Hold a straight plank on your forearms and toes, keeping your core tight and hips level. Do not let the hips sag or pike up.
Support your body on one forearm and the side of your foot, keeping a straight line from head to heels. Hold, then switch sides.
From hands and knees, extend the opposite arm and leg to horizontal while keeping your back flat and core engaged. Hold briefly, then switch.
Lie on your back with arms and knees up. Slowly lower the opposite arm and leg toward the floor while keeping your low back pressed down, then return and switch.
Stand sideways to a band anchor. Press the band straight out from your chest and resist the pull to rotate, then return slowly.
Hold a weight in each hand at your sides and walk forward with tall posture, shoulders back and core tight.
Hold a weight in one hand (like a suitcase) and walk forward, keeping your torso upright and resisting the lean to one side. Switch hands.
Balancing on one leg, hinge at the hip and lower a weight toward the floor while keeping your back flat and hips level, then return to standing.
Balance on one leg and hinge forward, then slowly open your hip so the pelvis rotates outward and return, keeping the motion controlled.
Stop and call the office at (513) 354-3700 if any exercise causes sharp pain, new swelling, numbness, or symptoms that worsen into the next day. This general program is patient education and does not replace an individualized plan from Dr. Pettit or your physical therapist. If you are recovering from surgery, follow your specific post-operative protocol first.
