These are various exercises that will strengthen our core and help posture, postural alignment and help reduce lower back or sacral pain.
Lie on your back on a hard surface. If you are able to, breath into your diaphragm (below the ribcage) and exhale slowly whilst you do the exercises. This may be a little difficult at first and will become easier the more it is practiced.
1. Push one heel down into the floor. Hold for 3—5 seconds then release. Repeat for other heel.
2. Practice flexing one ankle bringing your toes and foot towards you. Repeat for other ankle. Observe which one is easier.
3. Now repeat flexing the ankle whilst keeping the toes and foot relaxed. Repeat for other side.
4. Tighten the abdominal muscles. When activated the lower back and lower ribcage will push into the floor. If you can, practice breathing into the diaphragm whilst holding the abdominals.
5. Simultaneously tighten the abs, Bring foot towards you and slowly lift one leg up about 1/2 metre above the ground. Make sure you keep the abs activated. Slowly bring the leg back down then repeat for other leg.
6. To engage the transverse abs repeat the previous movement. When you have stopped elevating the leg, take it directly out to the side keeping the ankle horizontal. Then slowly bring it back to the midline before lowering to the floor. Repeat for other leg.
7. Kneel on the floor with knees hip width apart. Keeping spine and upper body vertical, bend your knees and hips and sit back down onto your ankles. Activate your hip flexors(the top front of your thighs) and come back up making sure your first movement is up towards the ceiling not leaning forward.
8. Kneel on the floor with knees hip width apart. Keeping spine, hips and upper body straight, bend your knees and lean backwards. Go back as far as you can then come back to a vertical position. Breathe in as you lean back and exhale as you come forward.
9. Place one knee and the other foot on the floor. Keep body upright. Keep both knees at right angles and make sure the front shin is vertical. Push the heel of the front leg into the floor keeping foot and toes relaxed. Keep pushing and stand up. This position may be held for a length of time.
Con Margaritis
Diploma of Shiatsu & Oriental Therapies
Diploma of Remedial Massage Therapy
Membership #307992 Shiatsu Therapy Association of Australia
www.ShiatsuMassageHealing.com.au