Learning to Contract the Deep Stabilisers

• Core Strengthening Programme Introduction
• Stage 1: Contracting Deep Muscles
• Stage 2: Increasing Deep Muscle Endurance
• Stage 3: Arm & Leg Movements
• Stage 4: Core Strengthening Exercises
  • Trunk Circuit Exercises
  • Arm Circuit Exercises
  • Leg Circuit Exercises
  • Back Circuit Exercises
  • Gluteal Circuit Exercises

There are two main deep stabilising muscles that support your lower back: the Multifidus muscle and the Transversus abdominis muscle.

          

In order to practice getting Transversus and Multifidus muscles to contract, it is easiest to get on all fours. Without moving your back, or pelvis, draw your stomach up gently - try to bring your belly button up towards your back. This is a very subtle movement so it is best to get your technique checked by a physiotherapist .

Important notes:

• This movement should not be confused with breathing in - it is important to breathe normally while activating the stabilising muscles.
• Do not use the muscles at the front of the stomach - using your 'six pack' is not the correct technique.

Another useful tool to aid the contraction of Transversus and Multifidus muscles is a pressure bio-feedback device. This device is a bit like a modified blood pressure cuff (see picture below) and consists of an air bag and a readout dial, connected by a tube.

The easiest way to use this tool is to lie on an exercise mat with the airbag under your tummy. To contract the deep stabilising muscles of the spine, gently pull in your tummy, until the needle on the dial drops by about 10 units.

Remember:

• This movement should not be confused with breathing in - it is important to breathe normally while activating the stabilising muscles.
• Do not use the muscles at the front of the stomach - using your 'six pack' is not the correct technique.

Once you have mastered the contraction, try to hold the contraction for four seconds, and repeat the exercise in sets of ten. Once you have mastered this, you're ready to move on to the next stage.

Top

Introduction

Stage 2: Increasing Deep Muscle Endurance

Exercise & Rehabilitation Shop

• Value Packs
• Chafing & Blister Prevention
• Hand Therapy
• Home Treatment DVDs
• Exercise & Fitness
• Exercise Mats
• Hydrotherapy
• Resistance Bands & Cords
• Swiss & Gym Balls
• Wobble/Rocker Boards
• Core Strength Kit

Recommended Products for Core Strengthening

Swiss & Gym Balls

PhysioRoom.com Swiss Ball (55cm)

Our Price
£15.99 £9.99

55cm (22") diameter Swiss Ball for people 155-165cm (5'2" - 5'6") tall. Includes FREE exercise chart. ...

More Details

Be seen at night!
£FREE Reflective Snap Band

Gymnic Home & Office Anti Burst Swiss Ball

Prices from
£13.99

NEW!Inflatable, burst resistant Swiss Ball with 6 'legs' suitable for use as an office or school chair...

More Details

Top of Page

Core Stability Kit

 

Home Physio Treat your own Back Pain DVD

Our Price
£14.99

Leading Chartered Physio-
therapist Judith Pitt-Brooke shares her tried and tested back pain self-treatment programme in...

More Details

Chattanooga Stabilizer Pressure Biofeedback

Our Price
£89.99 £84.99

Provides a visual indication of whether you are working the correct postural muscles, in the right manner, when performing...

More Details

---

Top of Page

Resistance Bands

Exercise Band Pack

Our Price
£12.99

Superb value, 8 x 1m length resistance bands in all 4 varying strengths, for use during rehab exercises for the shoulder, ankle,...

More Details

Ci-8 Exercise Tube

Our Price
£9.99

Figure of 8 exercise tube with handles, ideal for early rehab and training exercises. Lightweight and portable, Ci-8 Tubes are...

More Details

Mueller Shape Aerobics Cords

Our Price
£19.99

Light and medium resistance cords with rotator handles with foam grips for rehab and training exercises. For specific...

More Details

Be seen at night!
£FREE Reflective Snap Band

FREE Drinks Bottle with this item on orders > £50

---

Top of Page

Home Exercise Mats

 

 

Sirex Monica Mat

Our Price
£34.99

A durable and comfortable non-slip, red mat for Yoga, Pilates and multi-purpose exercise. Features a unique fold away design for...

More Details

---

 

 

Sirex Souplesse Mat (extra long & thick)

Our Price
£44.99

A premium quality, durable and comfortable non-slip, blue mat for Yoga, Pilates and multi-purpose exercise. These top of the...

More Details

---

Top of Page

• Home
• Injury Prevention
• Core Strengthening Programme

© Copyright PhysioRoom.com 2001-2009. All rights reserved. Sitemap.

IMPORTANT SAFETY NOTICE
The articles on this web site are provided for general information only and should not be used as a basis for diagnosis or treatment. All exercises and information featured on this web site should only be practised under the supervision of a qualified healthcare professional.

We accept the following payment methods

PhysioRoom.com Limited, Unit 1 & 2 Dawson Court, Billington Road, Burnley, Lancashire BB11 5UB, England

Sports Injury & Physiotherapy Search Marketing by Epiphany.