Abdominal & Core Strengthening Exercises
Abdominal Contraction &  Pelvic Floor / Engaging the Core


Maintain the neutral spine position.

Inhale deeply from chest, pushing ribs to the back and sides.

Then exhale and as you do draw the pelvic floor / seat muscles up and in.

At the same time gentle draw the belly button towards the spine without losing the position.

Maintain the gentle contraction as you continue to breathe in and out for up to ten breaths.

Physiotherapy, Injury Prevention & Fitness Recommendations:

Avoid stretching the muscle is cold.
Stop if the stretch / exercise causes pain.
Perform the stretch / exercise in a safe environment to avoid the risk of a fall or injury.
Recommended stretch for use within a warm-up or cool down.
As instructed by a skilled physiotherapist, the stretch / exercise  is beneficial for injury prevention, to aid recovery from specific injuries, enhancement of the injury healing process, elongates tight muscles, reduces soft tissue tightness and alleviates joint stiffness.

Please feel free to contact the Manchester G4 Clinic to speak to a member of the team for any questions that you may have.

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