The FALL OUT for Improving Spinal Stability (Deep Core Basics 3)

[@DianaSu11]

Thank you for your great detailed explanations! Super helpful 🎉

[@wwatson6693]

Using your back rehab program for lumbar DJD. Very helpful part of my Ironman training. Love the progression. Thank you.

[@physiorehab]

Awesome work 💪

[@anuragtaneja]

Can we do these after the physical work-out? And thanks much for sharing these rehab exercises.

[@physiorehab]

Best to do before

[@JustME-ft4di]

What if spine is stuck in rigid hyper extension so lying on back is unbearable?

[@nobleape9281]

tedious.. just exercise more

[@nobleape9281]

To anyone that may find this information useful.. This is what my physical therapist taught me and she's easily the smartest of the ~6 different PTs I ended up seeing over the years. I have breathing pattern disorder and have endured a borderline handicapped state at times. At some point my core grew very weak / dysfunctional to the point that I would randomly throw my back out just attempting a V-sit exercise. Whatever sort of spinal instability you have, barring the need for some major surgery, it will require you to inevitably learn to activate your core and then take ownership of it and use it correctly in exercise and everyday movements. Practice bracing your core with intra-abdominal pressure by exerting some pressure downwards with your diaphragm into 5 distinct sections: 0. lay in the same position as this PT guy. knees pitched. 1. press into the section above the pubic bone 2. press towards the inside of your hip bones, across from that pubic section on either side 3. press into the oblique muscles, your sides 4. press just above the belly button 5. press into the lower back This is the ideal way to brace the core. Altogether it is 360 degrees of outward force. Practice breathing while maintaining SOME activation. By degree that you exert pressure you sacrifice the ability to breathe, so don't bear down too hard. I personally can't handle activating every region and simultaneously breathing, especially while standing. Practice it with pitched knees as seen in the video, with raised knees, then try 90 degree angle raised legs, and then extended legs. Keep your lower back flat. Then, do generic exercise and loosely try to apply that same core activation into your movement. I like to imagine I'm "scooping" my core muscles into / against my pelvis while maintaining some of this activation. I do abdominal exercise like bicycles from a flat back position, and fifer scissors. I also do front-squats. For me it's been a tremendous relief so far, even after a short week, after years of bouncing off of PTs that just go through the motions or are otherwise clueless. Breathing pattern disorder: www.physio-pedia.com/Breathing_Pattern_Disorders IAP, intra-abdominal pressure: painfreehealth.ca/intra-abdominal-pressure-iap-what-is-it-how-to-engage-the-core-to-help-stabilize-the-lumbar-spine/#:~:text=Core%20Stability%3A%20IAP%20is%20integral,and%20helps%20maintain%20proper%20posture.