Back Stabilization and Core Strengthening Exercise ( part 01)
The deep muscles of your stomach and low back are the core muscles of your body. They support and protect your low back and also
help your leg and arm muscles work well.
Doing the exercises in this
booklet will strengthen your core muscles.
Please read the instructions and follow the advice of your doctor
or physical therapist when you start or progress to more difficult
exercises.
There are 4 basic starting positions:
• Hook-lying
• Face-down lying
• Hands and knee
• Bridge
The exercises get progressively more challenging in each position.
Do not move to the next exercise in a series if you can’t do the one
before it.
If your symptoms get worse while doing these exercises,
talk to your doctor or physical therapist.
NEUTRAL POSITION
Lie on your back with your knees bent and your feet flat on the
floor, which is the “hook-lying” position.
This is the starting position for the hook-lying exercises in this
series.
Find your neutral position by gently arching and flattening
your back until you find a position where you are most comfortable.
This is your neutral position. Gently tighten your stomach muscles without moving your back out of neutral position.
HOOK-LYING WITH ARM MOVEMENTS
Lie on your back with your knees bent and arms by your sides.
Find and hold your neutral position throughout the exercise.
One arm: Lift one arm overhead slowly. Return it to the start
position while lifting the other arm overhead slowly. Continue by
alternating right and left sides.
Both arms: Lift both arms overhead and return slowly to the
start position while keeping your neutral position.
We will discuss Further exercise for next post coming soon....
5pm 7/6/2021
