Importance of Core: Part 3

James Fowler Physical TherapyCore TrainingLeave a Comment

Bent Knee Fall Outs Unsupported

  • Lie on your back with your knees bent and your lower back in neutral position (not completely flat against the mat but not too arched off – in between).
  • Activate your lower abdominals (transversus abdomini) by exhaling and sinking your belly button down to your spine.
  • Maintain a steady abdominal breathing while you lift one knee up to 90 degrees and then the other.
  • Slowly open one leg to one side, keeping your lower back and the other leg completely still.
  • Return to the middle and repeat with the other leg. Return to the starting position by lowering one leg at a time.
  • Repeat 10 times.

U/L Overhead Arm Raise – Unsupported

  • Lie on your back with your knees and hips bent in a tabletop position. Your back should be in a neutral position (not flat against the mat, not too arched- in between).
  • Activate your lower abdominals (transversus abdomini) by sinking your belly button down to your spine.
  • Raise one arm up over your head while maintaining neutral spine. Lower the arm back down. Raise the other arm up then down. Keep the arm long the whole way up and down. Be sure not to let the ribs stick out as your arm lifts.
  • Repeat 10 times.

B/L Overhead Arm Raise – Unsupported

  • Lie on your back with your knees bent and your back in neutral position (not flat against the mat, not too arched- in between).
  • Activate your lower abdominals (transversus abdomini) by bringing your belly button inward.
  • Raise both arms up over your head while maintaining neutral spine. Lower the arms back down. Keep the arms long the whole way up and down. Be sure not to let the ribs stick out as your arms lift.
  • Repeat 10 times.
Unsupported Heel Slides
  • Lie on your back with your knees bent and your lower back in neutral position.
  • Activate your lower abdominals (transversus abdomini) by sinking your belly button down to your spine.
  • Maintain a steady abdominal breathing while you lift one knee up until 90° degrees and then the other.
  • Then, straighten one leg without touching the floor and without moving your lower back.
  • Bend your leg back in and repeat with the other leg. Return to the starting position by lowering one leg at a time.
  • Maintain neutral spine throughout the exercise.
  • Repeat 10 times.
Dead Bug
  • Lie on your back with both knees and hips bent to 90° degrees and both arms pointed towards the ceiling. Your pelvis should be in a neutral alignment (low back not totally flat against the mat and not too arched – in between).
  • Activate your lower abdominals (transversus abdomini) by sinking your belly button down towards your spine.
  • Maintain a steady abdominal breathing while you lower one leg straight and lower the opposite arm over the head.
  • Just before you touch the ground return the leg and arm to the starting position and repeat with the other leg and opposite arm.
  • Maintain neutral spine throughout the exercise.
  • Repeat 10 times.

 


The information provided in this blog by James Fowler PT is for general informational and educational purposes, and should not be considered medical advice for any individual problem you may have. This information is not a substitute for the professional judgment of a qualified healthcare provider who is familiar with the unique facts about your condition and medical history. You should always consult your health care provider prior to starting any new treatment, or terminating or changing any ongoing treatment. Every post on this blog is the opinion of the author and may not reflect the official position of James Fowler PT. Please contact us if we can be helpful in answering any questions or to arrange for a visit or consult.

Images provided by: Physiotec.org

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