As part of our ongoing care of to Pilates and back care patients, we're happy to share the following exercise to assist finding the deeper stabilising muscles of your lumbar spine.
This technique was introduced by a pioneer in back care from Queensland University, Dr Carolyn Richardson, who incidentally made an enormous impact on the rehabilitation world and was a lead in the Team creating the term ‘Core Stability'.
With this cuff you can essentially get the deeper stabilising muscles to provide segmental muscular strength.
It's little difficult at first as the cuff gives you feedback to whether you're able to recruit the correct muscles and then consequently challenge by way of mobilising i.e. lifting your knee off the ground.
As always, if you're struggling or feel any discomfort, stop immediately and come to see us in clinic.
- Place the stabilizer under the lower back
- Inflate the stabilizer to 40mm Hg
- Arch your back and note the decrease in pressure
- Flatten your back and note the increase in pressure
- Now return to the mid position of 40mm Hg
- You must not move your back during the exercise
- Keep the pressure at 40mm Hg
- Gently pull in your stomach without increasing the pressure and breathe normally. Do not hold your breath.
- Slowly lift one leg, until the heel is about 10cm from the floor and return to the starting position
- Do not push down with the lower leg
- Repeat 10 times
- Stop if you are unable to maintain pressure at 40mm Hg throughout this exercise
- Repeat with the other leg