Core Stability Programme

A stable spinal axis is fundamental to healthy physical function and critical for optimal sporting performance.

Spinal stability can be improved by engaging and then strengthening some key postural stabilising muscles.

The exercises need to be progressed in difficulty over a 3 month period for optimal results. Follow our 3 month self-directed spinal stabilising programme. Lock in an alarm reminder on your mobile phone to remind you of your daily exercise sessions.

Watch how the muscles work together by clicking here

Week 1 –

  1. Finding the neutral spine position
  • Lie on your back with your knees bent.
    Tilt your pelvis to flatten your low back into the floor. Then tilt your pelvis the other way to arch your lower back. Then find the mid position between these 2 extremes. This is the neutral position.
    Hold this position for 10 seconds.

      2. Recruiting Transversus Abdominus (the deepest abdominal muscle)

  • Lie on your back with your knees bent and your back in neutral position (slightly arched).
    Place your hands on your lower abdomen and maintain a steady abdominal breathing while you activate your deep abdominals (transversus abdominus) by bringing your belly button inward and by activating your pelvic floor muscles (inner thigh) 20 to 30% of a maximal contraction.
    You should feel a slow and deep tension under your fingers without any superficial abdominal activation (rigidity of the rib cage) or any movement of the pelvis.

Here are some pdf downloads to get you started.