Increase the strength and endurance of your transversus abdominis muscle. This is your deep core stability muscle.
Lay on your back with your knees bent so that your feet are flat on the floor. Place your hands under the small of your back.
Pull your belly button towards your back while simultaneously tilting your pelvis downwards towards the floor. Your lower back should press into your hands. Make sure to keep breathing normally.
You will feel the deep muscles in your abdomen working hard.
Hold for 10 seconds.
Repeat 6 times.
Do 2 sets of this exercise, with 1 minute of rest in between each set.
This exercise is particularly important for everyone who engages in running, swimming, heavy lifting, bodybuilding and manual labor. This is an essential exercise for everyone.
Doing this simple exercise everyday will improve the stability of your lower back and increase the strength in your abdomen.
This exercise will relieve ongoing or recurrent pain in your lower back, buttocks and hips.
The injuries which would be helped by this exercise include:
All of the exercises in this program are designed to facilitate stress relief, relaxation and meditation if desired. Take this you-time to allow yourself to unwind while taking long, slow deep breaths throughout the exercise.
This exercise is part of my daily thirty minute Flexibility & Posture program. Its a balanced, light program which I have designed on the back of successfully prescribing exercises for thousands of patients so far.