Perform each exercise once a day
How to engage your ‘core’, also known as ‘co-contraction’
Imagine someone is about to hit you in your abdominal region, tense up to protect your self, now back the tension off a half and then a half again. Hold this but continue to breathe normally. Your core is now engaged.
How to find ‘pelvic neutral’
Rock your pelvis back and fourth as far as it can go so you find the end range of anterior tilt and posterior tilt. Now find the mid way point between the two where the pelvis sits freely, this is ‘pelvic neutral’. Hold this position when performing core stability exercises.
How to get in to the ‘Hook Lying Position’
Lay on the floor on your back with arms out to the sides and the back of your hands slightly under your pelvis, both knees bent up and shoulder width apart.
‘Dead bug’ exercise (1st level)
- Adopt the Hook Lying Position on the floor
- Now engage your core and find pelvic neutral following the instructions at the start of the page.
- Now the first difficulty level of this exercise is marching. Raise your right foot off the ground so that your knee reaches 90 degrees to your body. If you lose your core or pelvic neutral then reset and try again.
- Perform 15-20 repetitions with each leg. Use your hands to feel if your pelvis rotates back at all, stop this movement if it occurs.
If you found this level too easy then progress to level two, however, remember it is about quality and not quantity. It is recommended to observe yourself in a mirror or have someone watch you to make sure your body is not performing the actions incorrectly and so that you can correct your self.
Dead bug exercise (2nd level)
- The next level of difficulty is to again start in the hook lying position, engage your core and find pelvic neutral.
- Again, lift your feet so your knee reaches 90 degrees. However, with the opposite arm, begin with it straight up over your head. Lift your opposite arm up over your head as you raise the opposite leg as before. If you lose pelvic neutral or your core then reset and start again. Keep the other hand under the pelvis to monitor any unwanted pelvic rotation. Repeat on other leg and arm.
- Perform 15-20 repetitions per side
‘Bird/Dog’ AKA ‘The Superman’
- Starting on all fours on the floor, engage your core and find pelvic neutral.
- Extend your right leg back straight from the all four position, if you lose pelvic neutral or your core then reset and perform again.
- Perform 15-20 repetitions. Repeat on opposite leg.
- Progress on to opposite leg and arm.