Core activation

backexercisebody partswomen's healthIn-Service
Written By Jeffrey Wong

Muscles used in this exercise

Core muscle (transversus abdominus), and the abdominal muscles.

Purpose

Prevention of lower back pain. The core muscle acts like a corset to protect your spine and fasten your abdomen. The core activation should hopefully become automatic with your daily movements.

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To do this exercise

  • Lie on your back with your knees bent and feet approximately in line with your hips

  • Place your fingers approximately 2 cm in and 1 cm down from your pelvis bone

  • Gently pull your lower stomach (below your belly button) up and back toward your spine and you should feel the muscles tighten under your fingers

  • Try to maintain the tension as you breathe in and out for 10 to 20 seconds

  • Keep your upper stomach muscles (above your belly button) relaxed

  • Continue to breathe normally as you perform this exercise

 
Jeffrey Wong

Jeffrey is an experienced physiotherapist with a special interest in treating office worker's back pain. He is an expert in manual therapy for the spine and he continues to develop skills in strapping and injury prevention for athletes. He was the team physiotherapist for Nepean FC football club.

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