Stabilising exercises strengthen your back and pelvis muscles. Strong back and pelvis muscles will help you perform most physical activities more easily and make your back more resilient. These exercises may be performed on the floor on a rug or mat. Breathe freely and deeply during each exercise.
How to perform: repeat each of the stabilising exercises five times, alternating sides. Try to hold each position for at least two seconds on each side and gradually build up to hold the position for five seconds.
1. Bridge: Lie on your back with your knees bent. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold. Return hips to floor and repeat as described above.
2. Bridge with Knee Extension: Lie on your back with your knees bent. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Extend your left knee making sure that the left side of your pelvis doesn’t drop or elevate. Hold. Return leg to floor, perform on other side and repeat as described above.
3. Prone Extension: Lay on your stomach with hands under chin. Raise your chin, elbows and legs off the floor at the same time. Hold. Lower and repeat as described above.
Quadruped: Start on your hands and knees. Place your hands directly below your shoulders, and align your head and neck with your back.
4. Raise your right arm off the floor and reach ahead. Hold. Return hand to floor, perform on other side and repeat as described above.
5. Raise your left leg off the floor to the height of your pelvis. Hold. Return knee to floor, perform on other side and repeat as described above.
6. If you can, raise your right arm and your left leg at the same time. Hold. Return hand to floor, perform on other side and repeat as described above.
