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Dynamic stabilizing exercises are now integral in rehabilitating back injuries. The muscles around the spine must work together in synchrony to maintain a stable spine. Just one inappropriate contraction can alter stability. When we pull open a door, reach for something, lift our leg to get out of a car, etc, there is a specifically timed sequence of muscle contractions that occur in the muscles around our spine to control stability. Any history of injury, inflammation, or pain, can cause this sequence to be disrupted leaving our spine less stable and more prone to recurring injury and pain.
We teach this exercise in the clinic because it activates the deep core musculature without loading structures in the spine that may cause pain. This exercise does not focus on strengthening, but simply control, and awareness.
This exercise is fundamental to all core stabilization. This exercise activates the deep transversus abdominus without causing lower back or pelvic movement, and minimizes activity in the larger, more superficial muscles. Once you know what it feels like to engage your transversus abdominus it can become automatic prior to initiating any exercise.
Hold this position for 10 seconds.
Hold this position for 60 seconds.
Hold this position for 3 minutes or more.