Strengthen your abdominal muscles to prevent low back pain, improve posture and enhance function. Strong transverse abdominis, internal obliques, external obliques, rectus abdominis and multifidi muscles help lower the risk of low back injuries and piriformis syndrome. Combine abdominal strengthening exercises with lumbar spine stretching exercises to combat postural issue such as lower cross syndrome. Powerful core muscles optimize motion and lower the potential of sports injuries such as adductor strains, hamstrings strains and proximal hamstrings tendinopathy.
Vacuums AKA Hallowing: Isometric Exercise
Supine. Hips flexed. Knees flexed. Feet flat on floor. Hands on abdomen.
Keep spine straight and neck in line with spine.
Exhale all air.
Without inhaling, vacuum stomach (suck in waist) as far as possible.
Pull umbilicus posterior and superior.
Hold isometric contraction for two to six seconds.
Build to fifteen repetitions.
Advanced: Can be performed in the following positions: Seated, standing kneeling and quadruped.
Abdominal Bracing: Isometric Exercise
Supine. Hips flexed. Knees flexed. Feet flat on floor. Hands on abdomen.
Keep spine straight and neck in line with spine.
Breath normally throughout entire exercise.
Tense abdominal muscles as if bracing for a gut punch.
Hold isometric contraction for two to six seconds.
Build to fifteen repetitions.
Advanced: Can be performed in the following positions: Seated, standing kneeling and quadruped.
Sit on fitball in good posture. Feet flat on floor. Hands on hips.
Thoracic spine extended. Cervical spine in line with thoracic spine.
Flex abdominal muscles to move rotate pelvis and move pubic symphysis superiorly toward umbilicus. Maintain pelvic tilt through entire exercise.
Hold pelvic tilt and bounce very slightly on ball.
Slowly shift pelvis to left, then to right.
Perform a rectangular motion to left, then to right.
Perform a figure eight in each direction.
Place forearms on floor with wrists in neutral and elbows directly under shoulders.
Place weight of lower body on toes.
Hold spine straight and pelvis in line with spine.
Hold isometric contraction and do not let pelvis drop down, rise up, shift to either side or rotate to either side.
Can be performed on palms with elbows extended.
Breath normally throughout. Do not hold breath.
Utilize these four fundamental core strengthening exercises to develop a strong core, improve posture and enhance athletic performance. Perform all exercises through a symptom free range of motion. Never execute an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and find a viable substitute. Increase intensity in small gradual calculated increments.
Comparison between bracing and hollowing trunk exercise with a focus on the change in T2 values obtained by magnetic resonance imaging
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7544128/
Disclaimer: Viewing this video does not take the place of seeing a medical professional, receiving proper training in the medical profession or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Please receive proper medical training before attempting these medical procedures.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
Web Site: http://www.championshipchiropractic.com/
Blog: https://www.championshipchiropractic.com/wordpress/
Twitter: https://twitter.com/drdozellodc
Facebook: https://www.facebook.com/Championship-Chiropractic-280141628688300/
LinkedIn: https://www.linkedin.com/in/dr-donald-a-ozello-dc-716b3233
YouTube: https://www.youtube.com/user/drdozellodc/videos
“Running: Maximize Performance & Minimize Injuries” https://www.amazon.com/Running-Performance-Chiropractors-Minimizing-Potential/dp/1493618741