Abdominal Stabilization Drill
Автор: Colin O’Banion PT
Загружено: 2026-01-03
Просмотров: 125
Описание:
Purpose:
To train core engagement, pelvic control, and breathing coordination for spine support.
Instructions:
Lie on your back with knees bent and feet flat on the floor (hooklying position)
Take a slow, full inhale through your nose.
On the exhale, imagine you're fogging a mirror with your breath:
Let your ribs gently drop toward the floor.
Allow a subtle posterior pelvic tilt, gently flattening your low back.
As you do this exhale and your ribs drop, brace your abdominal wall
Imagine someone is about to poke your stomach and you don't want to let them in or you're bracing for a punch.
Tense the abs without sucking in—it should feel firm and full, not hollow.
Hold this braced position and try to continue breathing naturally, keeping the core engaged.
Tips:
The goal is stability with breath, not breath-holding.
Start by holding for 10–15 seconds, working up to longer durations.
Repeat several times per session or incorporate throughout daily movements.
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