Скачать или смотреть Fall Outs Exercise for Low Back & Core

Fall Outs is an effective exercise targeting the low back and core. This video is courtesy of Release Physical Therapy Washington DC. All rights reserved. For more videos, tips and resources visit, https://www.releasept.com.

1) Complete videos Deep Core Activation I & II before completing this exercise.

2) To start this exercise, lie on the floor in a relaxed position with your knees bent. Anchor your shoulder blades to the floor.

3) With a neutral pelvis, activate your deep core muscles and breathe in.

4) On the exhale, let your right knee open slowly to the side at approximately 45 degrees.

5) Inhale as you let your knee return to the center. Repeat for the number of prescribed repetitions on each side.

TIP: Focus on controlling the stationary leg making sure not to allow any movement. The movement is slow so take your time and remember to pull your ribs downward.

This exercise may be performed with the use of a theraband.

For more videos check out Release Physical Therapy Washington DC's blog, https://www.releasept.com/blog.