Renforcement stabilisateurs

 CR1102: Supine Core Activation
 Category  Exercise  Rehab Level  Beginner
 Body Part  Core  Muscle(s)  transverse abdominus
 Equipment 
 Purpose  Increase core strength and muscular endurance.  Benefits  Improved stability, functional strength and injury prevention.
 Video  play videoVideo available.
 Instructions
 Starting Position  Movement
Lie on your back with knees bent and slightly apart. Place the finger tips of one hand just below your sternum.
1. Perform an abdominal draw pulling inward approximately 1” toward the floor without flattening out your low back. Your should feel a light muscle contraction under your finger tips.
2. This exercise may also be learned by taking a full inspiration followed by a full expiration. Once you have fully exhaled you have performed an abdominal draw. Hold this abdominal position while allowing yourself to breathe normally.
3. You have performed this properly if you are able to maintain this abdominal draw position and able to breathe and/or talk without difficulty.
 CR1132: Dead Bug – Progression 1
 Category  Exercise  Rehab Level  Beginner
 Body Part  Core  Muscle(s)  transverse abdominus, iliopsoas
 Equipment 
 Purpose  Increase strength and muscular endurance.  Benefits  Improved stability, functional strength and injury prevention.
 Video  play videoVideo available.
 Instructions
 Starting Position  Movement
Begin lying on your back with knees bent and feet flat on the floor. Raise both arms above head pointing towards ceiling.
Activate core. Lift one foot off floor until knee is directly above hip, keeping arms raised. Pause momentarily. Return to start position. Repeat for recommended repetitions and sets.
R1236: Bird Dog
 Category  Exercise  Rehab Level  Beginner
 Body Part  Core  Muscle(s)  transverse abdominus, multifidus, oblique internal/external
 Equipment 
 Purpose  Increase core strength and muscular endurance.  Benefits  Improved stability, functional strength and injury prevention.
 Video  play videoVideo available.
 Instructions
 Starting Position  Movement
Begin on your hands and knees with your head and back in a straight position. Hands should be under your shoulders, hips directly above knees.
Activate core muscles. Raise one arm to shoulder level as opposite leg simultaneously lifts off floor, extending to hip height. Pause momentarily. Return to start position and alternate sides. Maintain a straight spine position, not allowing your hips to twist or rotate. Do not hyper-extend low back when extending leg. Repeat for prescribed repetitions and sets.
CR1104: Alternating Heel Slides
 Category  Exercise  Rehab Level  Beginner
 Body Part  Core  Muscle(s)  transverse abdominus, abdominal
 Equipment 
 Purpose  Increase core strength and muscular endurance.  Benefits  Improved stability, functional strength and injury prevention.
 Video  play videoVideo available.
 Instructions
 Starting Position  Movement
Begin lying on floor with knees bent, feet flat on floor, and arms to side with palms facing up or just inward from hip bone to monitor core activation.
Activate Core. A light tension should be felt in lower abdominal region. Slide right heel along floor, extending leg while maintaining core contraction. Return to start position alternating sides.

If performing with BP cuff, pump to 40mmHg. Then perform the above while trying to maintain BP cuff needle at 40mmHg.

 CR1118: Modified Side Plank
 Category  Exercise  Rehab Level  Beginner
 Body Part  Core  Muscle(s)  transverse abdominus, multifidus, abdominal, oblique internal/external, quadratus lumborum
 Equipment 
 Purpose  Increase core strength and muscular endurance.  Benefits  Improved stability, functional strength and injury prevention.
 Video  play videoVideo available.
 Instructions
 Starting Position  Movement
Begin on your side with knees bent. Place support forearm directly under shoulder.
Activate core muscles. Lift hips off floor and attain a straight, rigid position from thighs through your upper body. Once in this position, there should be no movement. Maintain core contraction. Hold for recommended duration. Repeat for prescribed repetitions and sets. Perform on opposite side.