Core activation

backexercisebody partswomen's healthIn-Service
Written By Nicole Ng

Muscles used in this exercise

Core muscle (transversus abdominus), and the abdominal muscles.

Purpose

Prevention of lower back pain. The core muscle acts like a corset to protect your spine and fasten your abdomen. The core activation should hopefully become automatic with your daily movements.

pelvic.jpg

To do this exercise

  • Lie on your back with your knees bent and feet approximately in line with your hips

  • Place your fingers approximately 2 cm in and 1 cm down from your pelvis bone

  • Gently pull your lower stomach (below your belly button) up and back toward your spine and you should feel the muscles tighten under your fingers

  • Try to maintain the tension as you breathe in and out for 10 to 20 seconds

  • Keep your upper stomach muscles (above your belly button) relaxed

  • Continue to breathe normally as you perform this exercise

 
Nicole Ng

Nicole specialises in pain management, treating all ages—from post-surgery athletes to children developing motor skills and older adults improving mobility. She speaks English, Cantonese, and Mandarin.

https://www.sydneyhealthphysio.com.au/team/nicole-ng
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