Stabilization Multifidus

Sets: 3
Repetition: 20
Step 1

Get on your hands and knees (four-point position) with your knees directly under your hips and your hands directly under your shoulders. Your back is in a neutral position (slightly arched) and your chin must be tucked in.

Step 2

Activate your lower abdominals (transversus abdomini) by bringing your belly button inward and by activating your pelvic floor muscles 20 to 30% of a maximal contraction Maintain steady abdominal breathing while you lift one arm overhead keeping your back in a neutral position and your chin tucked in. Return to the initial position and repeat with the other arm.

Today Could Have Been Pain Free.