Core Stability Programme

Provided for
Contact date 5/22/2014
Personal exercise program
SpinePlus
Level 7 Brisbane Private Hospital,
259 Wickham Tce, SPRING HILL QLD 4000 Australia
Lie on back with legs bent and feet together.
Place your fingers on the lower abdomen as shown by the
Physiotherapist. This will help you feel the contraction of the deep
Transversus Abdominis ( stabilizer) muscle.
Facilitate this contraction by pulling up and in with the pelvic floor
muscles. You should feel a pulling sensation low in groin. Do not
allow back to arch off floor (give into extension). Do not allow back
to flatten too hard onto floor or let the stomach bulge forward (give
into flexion).
Hold and sustain a consistent contraction with minimal effort.Do not
hold your breath.
Hold for 10 secs. Repeat 10 times.
Lie on your side with your knees bent.
Initiate the activation of Transversus Abdominis.
Tighten your buttocks. Lift your top knee as far as you can, without
letting your pelvis rotate forward or back.
Keep your feet together and back straight during the exercise.
Repeat 10 times.
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Lying on your back with knees bent.
Squeeze your buttocks together and lift your bottom off the floor.
Hold 5 seconds. Return to starting position.
Repeat 10-15 times.
Lying on your back with knees bent.
Initiate the activation of Transversus Abdominis, then squeeze the
buttocks to lock the back flat and keep the pelvis level.
Keeping the back controlled, lift the pelvis just clear of the floor. Do
not let the back arch or sag. Shift the weight onto one leg and slowly
lift the other off the floor without side shifting the pelvis excessively
or twisting the pelvis at all.
Hold 5-10 seconds.
Slowly return to the start position with control.Alternate legs.Repeat
10 times
Lie on back with knees bent and feet on floor. Place ball on
abdomen and hold with both hands.
Use hands to roll ball up to top of knees. Tuck chin toward chest
and lift head and shoulders off the floor. Lower to start. Repeat.
Exhale while lifting, inhale while lowering.
Hold 3 Seconds
Repeat 3-10 Times

Lying on your back with arms crossed on your chest.
Tighten your stomach muscles and lift your head and shoulders off
the floor.
Hold for 3 seconds, do not hold your breath.Then lower but do not
relax head and shoulders back on the bed, maintain abdominal
tension.
Repeat 10 times.
Crawling position.
Lift opposite arm and leg to horizontal position. Hold 5 - 10 secs. Try
to keep your body still.
Repeat 10 times.
Kneel behind ball. Rest trunk over ball and put hands on floor under
shoulders.
Raise one arm and opposite leg squeezing the buttocks as, leg lifts
off floor. Return to start. Alternate to other side. Add weights to
ankles or wrists as instructed.
Inhale as leg lifts, exhale as leg lowers.
Stay within pain free range. Avoid arching back by keeping hips an
ball with face parallel to floor.
Hold 3 SecondsRepeat 3 times
Lie face down. Support your body weight on your forearms and
toes.
Tighten your stomach muscles and keep your neck and back
straight, hips just higher than shoulders.
Hold 5-15 seconds.Rest 15 seconds.
Repeat 3 times.

Lie on your side with your knees bent. Support your body weight on
your forearm and knee.
Keep your neck and back straight.
Hold 10-30 seconds.
Repeat 3 times.
Lie on your side with your legs straight. Support your body weight
on your forearm and feet.
Keep your neck and back straight.
Hold 10-30 seconds.
Repeat 3 times.
Stand holding a ball in your hands.
Take a step forward and bend your knees. At the same time turn
your upper body towards the leg in front. Return to the starting
position.
Repeat 10 times.
Stand in front of a 20 - 40 cm step.
Step up 10 times with one leg leading and then repeat with the other
leg leading.
Repeat 3 times.

Sit correctly on the ball in optimal posture.
Focus on tensing Transversus Abdominis, buttocks, thighs and
shoulder blades.
Sit for 60 seconds with all areas contracted.
Sit correctly on ball in optimal posture.
Position arms out to side or as desired.
Lift one knee up. Repeat with other leg. Alternate sides.
Repeat over a 60 second period.
Sit correctly on the ball in optimal posture.
Lift straight arms forward to shoulder level. Keep feet planted on
floor and knees forward.
Swing arms around behind body as far as possible allowing trunk,
shoulders and head to turn in the same direction. Return to start
and repeat, in other direction. Ball should remain almost still during
movement. Hold weights in hands as instructed.
Inhale on twist, exhale on return.
Perform for a 60 second period.

Stand with feet hip-width apart. Hold ball in front with elbows flexed
at 90 degree angle.
Lift ball over head toward ceiling. Lower to start. Repeat.
Inhale while lifting, exhale while lowering.
Repeat for a 60 second period.
Keeping spine in optimal posture, push ball forward until arms are
straight while bending knees and hips to counterbalance weight.
Hold squatting position and lift ball overhead and return. Hold, lower
ball in front. Repeat or return to start. Repeat.
Inhale as ball is pushed forward, exhale as ball returns.
Repeat for 60 second period.
Stand on cushion or a balance disc.
Maintain good posture, tense abdominals, balance on one leg.
Hold for 3-10 second periods.

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