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Cherry Hill NJ Physical Therapy | Physical Therapist Shows Basic Abdominal And Core Training Tip.
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This video is for Cherry Hill NJ Physical Therapy | Physical Therapist Shows Basic Abdominal And Core Training Tip.Dr.Steve Young is a best physical therapist.He trained people about abs exercise,core exercise.In this video best physical therapist dr.steve young shows basic abdominal exercise and core training tips.This video is for best abdominal exercise and best core exercise.

These basic exercises train the core muscles under the least amount of compression and instability. You must focus on keeping the entire trunk braced and tight (while breathing) and prevent any spine or pelvic movement during all exercises. This will build a great foundation for a healthy back and a stable back with daily activities and with your training.

What's physical therapist Dr.Steve Young said about abs exercise and core exercise training.

0:00.0 welcome to body solutions where total physical fitness is directed by physical therapists today I'm going to talk about some basic exercises that you can do to prevent lower back pain and these are basic exercises because two things they

0:14.0 involve very little amount of compression in the back and tutor done in positions where the back is more supported compared to some of the more advanced positions so you want to master these three exercises done in perfect

0:26.5 technique before you progress through the harder exercises which I've show in the next segment so the first exercise we're going to do we call in the clinic here the dying bug and the goal of this exercise is to contract your abdominal

0:40.1 muscles you want to brace not simply suck in you want to make sure that you're sucking in but you're also bearing down and tightening you know your your back your obliques your abs even your chest and your lats and while

0:53.4 you're bearing down and protecting your back you're going to be moving your arms and legs so that the pelvis is not moving while the legs and arms are moving so I'll show you right now so you want to get on flat surface preferably

1:08.2 on the floor not in bed and in this position first we're going to do is brace once everything is tight around your entire trunk and midsection you're going to slowly lift up the knee and push it into your hand the opposite hand

1:23.5 and the goal I'm doing this is you don't have to push as hard as you can you just push with about twenty five fifty percent effort and you hold it for about five seconds and the tricky part of this exercise is to maintain no movement you

1:37.0 know absolutely no pelvic movement or back movement while you lower that leg and then switch leg and arm okay so I want to do a few with them correct you see through these bones up put my fingers on my bones here that they're

1:54.2 not moving at all as I'm doing this exercise so the goal is to keep these bones here and I should put your hands all these bones to make sure they're not moving now I'm going to do it without sort of correct technique and your

2:06.6 notice that if I just sort of loosen my stomach you'll see that these bones were actually shipped okay so you can see these hands are moving up and down ok so again you want to protect stomach protect the back tighten all the core

2:22.4 muscles enjoy it with no movement in the pelvis and typically will do this about five second hold four sets of five to ten repetitions and again the goal of a safe healthy back is back endurance you want to make sure that you're not

2:40.0 pushing as hard as you can you just want for slightly and go for endurance see how long you can hold those muscles while you're breathing of course can't hold your breath the whole time you have normal breathing keep those muscles

2:50.6 tight and you want to do it for more and more repetitions so that's sort of the basic exercise the next two exercises are a little bit more harder that's what the easiest that one that we do the next one you're going to be on your hands and

3:01.5 knees so what we call the quadruped head position so again same thing you want stomach in braced all these muscles are tight back want to be in good posture you don't want to sort of be rounding your back one good posture once you have

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