Exercises

Core

Core exercises A
Core exercises  A

Core exercises



The Plank



-Lay on your front with your forearms resting on the floor and your shoulders directly above your elbows

-Straighten your legs out behind you and lift up your hips to form a straight line between your shoulders and ankles. -You should be balanced on your forearms and toes, with your lower abdomen and back working to keep your body straight.

-Hold for 30 seconds.









Side Plank


·Lay on your side with your forearm resting on the floor and your  shoulders directly above your elbows

·Straighten your legs out and lift up your hips to form a straight line

between your shoulders and ankles. You should be balanced on

your forearms and foot, with your side flexors, lower abdomen

and back working to keep your body straight. Hold for 30

seconds. Repeat on the other side








Bridging



·Sit on the floor with your knees bent and lie back on the ball with

support going through your head and shoulders

·Raise your bottom up from the floor by squeezing your gluteal

muscles until your knees are at right angles and your body

straight like a ‘bridge’

·Hold for 10 seconds in this

position and then lower. Repeat 10 times








Back extensions

·Lay face down over the ball with your feet resting on the floor

·Place your hands behind your head and slowly straighten your

back so that your torso and shoulders lift off the ball to form a

straight line





Abdominal Crunches


·Begin this exercise in the bridging position

·Press through your feet to roll the ball under your lower back and

at the same time tighten your stomach muscles and curl your

shoulders up from the ball. Slowly lower again

from this position.

·Repeat this exercise 10-20 times











Abdominal twists


·Begin this exercise in the bridging position

·Support from the ball should be on your upper back

·Keeping your hips and body parallel to the floor rotate your

shoulders to the right with your arms extended to the ceiling, and

repeat the same to the left

·Repeat movements left and right slowly and perform 10

repetitions to each side










Bridging With Leg Raise



-Begin with same position of bridging described earlier.

-Tighten tummy and slowly raise right leg so that your torso and leg is straight. Make sure to hold your pelvis steady not letting it drop.

-Hold for 5 seconds.

-Repeat 10 times .








Lowering and Raising Legs (long crunch)



-Lie with your back flat on the floor and your legs raised above your hips towards the ceiling.

-Keeping your legs straight slowly lower your legs until the heels are about 6 inches from the floor and then raise them back to the starting position.

-Spend 10 seconds performing this movement.

-Repeat this exercise 10 times .












 

 







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