"Locating & Feeling" the Muscles of your "Core"

Transcription

1 "Locating & Feeling" the Muscles of your "Core" To realize the full benefit of these exercises, it is important to sense the abdominal muscles that stabilize your "core". Starting position: Lie on your back, knees bent, feet flat. First feel the front of your hip bones just below your waistline. Place two fingers just inside of your front hip bones (in the direction of your navel). Hold your fingers in place and cough slightly a few times to feel your core abdominal muscles contracting. While exercising, frequently check that the core abdominal muscles are contracting. Finding your "neutral pelvic position" It is important to do all of your core exercises with your pelvis in a neutral position. Using the starting position, rock your pelvis back and forth by alternating with an "arching up" and "flattening down" movement of your lower back. Move as far as you can go in each direction. Stop halfway between the rocking movements and this will be the neutral pelvis position to hold while doing the core abdominal exercises. Page 1 of 4

2 TRUNK STABILITY - 4 Isometric Abdominal Lying on back with knees bent, find neutral pelvic position, tighten your core abdominal muscles. While holding that position, press your elbows down. Breathe out and hold the contraction for 6-10 seconds (count out loud). Relax your core as you breathe in and repeat. TRUNK STABILITY - 5 Extremity Flexion (Hook-Lying) Lying on back with knees bent. Raise both arms to shoulder level, elbows straight. Keep trunk rigid to prevent back from arching & tighten core while slowly lowering 1 arm over head. Bring same arm back to starting position. Alternate with other arm to complete 1 repetition of this exercise. Page 2 of 4

3 TRUNK STABILITY - 6 Bent Leg Lift (Hook-Lying) Tighten stomach and slowly raise 1 leg 8-10 inches from supporting surface. Keep trunk rigid to prevent back from flattening down. Lower leg slowly keeping trunk rigid to prevent back from arching up. Do the same with the other leg to complete 1 repetition of this exercise. TRUNK STABILITY - 7 Combination (Hook-Lying) Tighten core and slowly raise 1 leg and lower opposite arm over head. Keep trunk rigid. Repeat with other side to complete 1 repetition. Page 3 of 4

4 TRUNK STABILITY - 12 Straight Leg Raise Tighten core and slowly raise 1 straight leg 8-10 inches from supporting surface. Use core muscles to keep trunk rigid as you lift and lower your leg. Switch legs after completing reps. TRUNK STABILITY - 10 Unilateral Isometric Hip Flexion Tighten core and raise 1 knee to outstretched arm. As you breathe out, push gently down on your knee with trunk rigid. Hold 6-10 seconds. Relax, breathe in and lower leg. Repeat on opposite side to complete 1 repetition. Page 4 of 4

5 CHART COPY Routine For: "Locating & Feeling" the Muscles of your "Core" To realize the full benefit of these exercises, it is important to sense the abdominal muscles that stabilize your "core". Starting position: Lie on your back, knees bent, feet flat. First feel the front of your hip bones just below your waistline. Place two fingers just inside of your front hip bones (in the direction of your navel). Hold your fingers in place and cough slightly a few times to feel your core abdominal muscles contracting. While exercising, frequently check that the core abdominal muscles are contracting. Finding your "neutral pelvic position" It is important to do all of your core exercises with your pelvis in a neutral position. Using the starting position, rock your pelvis back and forth by alternating with an "arching up" and "flattening down" movement of your lower back. Move as far as you can go in each direction. Stop halfway between the rocking movements and this will be the neutral pelvis position to hold while doing the core abdominal exercises. TRUNK STABILITY - 4 Isometric Abdominal Lying on back with knees bent, find neutral pelvic position, tighten your core abdominal muscles. While holding that position, press your elbows down. Breathe out and hold the contraction for 6-10 seconds (count out loud). Relax your core as you breathe in and repeat. TRUNK STABILITY - 5 Extremity Flexion (Hook-Lying) TRUNK STABILITY - 6 Bent Leg Lift (Hook-Lying) TRUNK STABILITY - 7 Combination (Hook-Lying) Lying on back with knees bent. Raise both arms to shoulder level, elbows straight. Keep trunk rigid to prevent back from arching & tighten core while slowly lowering 1 arm over head. Bring same arm back to starting position. Alternate with other arm to complete 1 repetition of this exercise. Tighten stomach and slowly raise 1 leg 8-10 inches from supporting surface. Keep trunk rigid to prevent back from flattening down. Lower leg slowly keeping trunk rigid to prevent back from arching up. Do the same with the other leg to complete 1 repetition of this exercise. Tighten core and slowly raise 1 leg and lower opposite arm over head. Keep trunk rigid. Repeat with other side to complete 1 repetition. TRUNK STABILITY - 12 Straight Leg Raise TRUNK STABILITY - 10 Unilateral Isometric Hip Flexion Tighten core and slowly raise 1 straight leg 8-10 inches from supporting surface. Use core muscles to keep trunk rigid as you lift and lower your leg. Switch legs after completing reps. Tighten core and raise 1 knee to outstretched arm. As you breathe out, push gently down on your knee with trunk rigid. Hold 6-10 seconds. Relax, breathe in and lower leg. Repeat on opposite side to complete 1 repetition. COMMENTS: Patient Name/Number: Clinician Name/Signature: Date: Page 1 of 1