Exercises for core strengthening

Dr. Kiran Kumar Lingutla

Level-1
Hold the spine in the pain free neutral position. Count to 10 and relax. Abduct the hands to under the head. Brace the abdominal muscles to a count of 10 and relax. Repeat x 3.
Level-2
Alternatively flex and extend the fully straight arms, maintaining the neutral position. Count to 10. Relax. Repeat x 3.
Level-3
Tighten trunk muscles in neutral position. Bend one hip and knee to 90 degrees. Hold to 10. Repeat with other leg x 10. Repeat x 3.
Level-4
Combine above 2 manoeuvres with alternate arm extensions and hip flexion. Left arm – right leg, then right arm – left leg. Maintain tight neutral position. Repeat x 3.
Level-5
Shoulder flexion with alternate lower extremity extension. Count to 10. Repeat x 3.
Level-6
Repeat with alternate leg extension without putting a leg onto the ground. Repeat x 3. Maintain neutral position.
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