Monday, January 28, 2013

Transverse abdominis exercise in supine lying


STARTING POSITION: Lie on your back with knees bent


 Keep your spine in neutral throughout movement.

Place fingers just medial of hip bones

Draw the lower part of you belly down towards the bed.

Make sure you continue to breathe normally throughout exercise whilst maintaining a steady contraction.

 


 Hold each contraction for 15 seconds

10-15 repetitions

2-3 times a day


Designed by Eleanor Clare Peebles


This is an exercise for a stable spine.  It is proven in research that the transverse abdominal muscle (ring shape- the deeper of the abdominal muscles ) is usually not firing in back pain patients, yet pain can be developed if the spine is not stable interfering  with normal back biomechanics.  If you do not have lower back pain, you can use this exercise for prevention. 


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