Before we look at each of the recommended core stability exercises, it’s important to understand the difference between flexibility and mobility!

Flexibility is the ability of a muscle or muscle groups to lengthen passively through a range of motion

Mobility is the ability of a joint to move actively through a range of motion

It should be a priority to address any significant mobility restrictions at the hip and thoracic spine. If mobility in either of these areas is restricted it can lead to movement compensations at the low back. If hip mobility is limited during the squat the pelvis can be pulled under creating posterior pelvic tilt as the lumber spine will have to compensate for the lack of mobility at the hips. This will place flexion under load on the Lumber spine which will place excessive stress on the discs.

If you only performed isometric core stability work but neglect significant mobility restrictions in the joints above or below the lumbar spine, the core stiffness you created will be compromised.