1. Basic tension
Objective: Activate your core muscle for spine stabilization
How to do:
- Lying, with both hand up and both legs straight to elongate yourself
- Both knees bend, place your hand in between ribs and pelvic, tuck in your tummy, push your hand out, to make it harder
- With normal breathing (breath in through nose, breath out through mouth)
- Hold the basic tension for 1 minute if possible
2. Elongation with corrected breathing in sitting
Objective: make yourself taller and reduce the compression on the curve
How to do:
- Sit on a chair, buttock have to be higher than knee, sit tall
- Both feet on floor, pelvic in neutral (don’t move forward or backward)
- Hold a stick in between your knees, press the stick down to elongate yourself
- With corrected breathing (breath in through nose, breath out through the mouth with ‘shhhhhh’ audible sound, so that you can breathe out slowly and maintain the lung expanded.
- Do these exercises with 5 corrected breathing and you have to keep yourself tall throughout the exercise.
3. Basic tension with movement
Objective: to stabilize your spine during movement- more challenging
How to do:
- Sit on a chair, buttock have to be higher than knee, sit tall
- Both feet on floor, pelvic in neutral (don’t move forward or backward)
- Activate your basic tension (core muscle)
- Lift up your leg alternately- make sure your pelvic in neutral
- In another way, you can also cop your hand in the air
- Throughout the exercise, you have to maintain elongated and basic tension on.
Prepared by Teh Zi Ying
Physiotherapist of Your Physio Ampang