Скачать или смотреть Spinal Stabilization - Group 4 - Exercise 3 - Alternating Prone and Side Plank

None of the exercises should cause you back pain. Stop the exercise if your back begins to hurt.

Each exercise incorporates abdominal bracing, where you tighten your stomach muscles, as if you are bracing for a punch. The goal is more than just completing the exercise progression. The ultimate challenge is to tighten your stomach muscles continuously throughout the day, especially during positions that have caused you back pain. A strong, tight core will protect your back and decrease your pain.

The Spinal Stabilization Exercise Program consists of four groups of exercises which target your inner and outer unit muscles that stabilize your back.

Exercises progress from basic to more advanced as your exercise performance improves.

You will perform four exercises total, one from each of the four groups of exercises. Count to 100 for each exercise. Your exercises will take a maximum of 20 minutes to complete.

For the first two weeks, you will do four exercises at least five times a week.

After two weeks, you will decrease the exercise frequency to at least three days a week.

By then, you should notice significant improvement in your pain and in your ability to perform the exercises.

You will begin with the first exercise from each of the four groups. You will only move on to the next exercise once you are able to perform the exercise with proper form for 100 counts. Once you progress to a more advanced exercise, you will not do the exercise that came before it.

You will know when you are maintaining proper technique when you can tighten or brace your stomach muscles while breathing in and out. You should also be able to maintain a continuous, steady muscle contraction while performing your exercises.