#79a - Side Lying Abdominal Lifts (from knees)
Purpose:
Strengthen core muscles to promote spinal stability and decreased pain
Where to Feel it:
In your abs, especially the “down" side “love handles" area. This may also be a bit of a strain on the supporting shoulder. Your shoulder may get a bit sore, but this should diminish within about 1 week. Let the Dr. know if there is any pain persisting for more than a few days.
Description:
Establish a side-lying version of the spinal ready position (#104). Start with knees bent (as shown above), elbow directly under shoulder, and body in a straight line. Next, slowly lift your pelvis a few inches from the floor, hold for several seconds, and then slowly lower (pausing before you reach the floor), hold for several more seconds, and repeat.
Tip:
Remember to always keep breathing!
Reps:
5-10 reps; holding for several seconds.
#79b - Side Lying Abdominal Lifts (from feet)
Purpose:
Follow same instructions except extend the legs and stack the top leg on top of the bottom leg.
Tip:
Remember to always keep breathing!
Reps:
5-10 reps; holding for several seconds.