Abdominal Bracing - Ta Activation
This exercise focuses on activating the transverse abdominis while stabilizing the lumbar spine.
Instructions
- 1Lie on your back with knees bent.
- 2Press your low back into the floor.
- 3Tighten your stomach muscles, moving your navel down.
- 4Place your thumbs 2 inches inward from your pelvic bone to feel the contraction.
- 5Hold the contraction for a few seconds before relaxing.
Programming Recommendations
We recommend performing 3 sets of 10 repetitions, once or twice daily unless directed otherwise by your healthcare provider.
Create Your Own HEP
Want to create a personalized home exercise program with this and other exercises?
Sign Up NowRelated Exercises
Bridge - Bridging
An exercise that strengthens the glutes and lower back by lifting the hips off the ground while lying on your back.
Lower Trunk Rotations - Ltr - Wig Wags - Knee Rocks
A gentle spinal rotation exercise that helps improve flexibility in the lower back by moving the knees side to side.
Single Knee To Chest Stretch - Sktc
A stretch that targets the lower back and glutes by pulling one knee towards the chest while lying on your back.
About This Exercise
This exercise is particularly effective for addressing Lumbar Strain/Sprain, Lumbar Instability, Cervical Postural Syndrome. Always ensure proper form when performing this exercise to maximize benefits and minimize the risk of injury. If you experience pain during this exercise, stop immediately and consult your healthcare provider.
Professional Guidance
For optimal results, consider working with a physical therapist or other qualified healthcare provider who can ensure proper exercise form and progression. They can also adjust the exercise parameters to your specific needs and condition.