2 Resistance Band Exercises for Core Abdominal & Spine Strengthening
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- เผยแพร่เมื่อ 3 มิ.ย. 2024
- Learn how to use resistance bands to strengthen your core abdominal and spinal muscles.
These 2 core exercises are presented by Physical Therapist Michelle Kenway to help you strengthen your core effectively and minimise pelvic floor strain. Please scroll down for written exercise guidelines.
Visit Michelle for more information at www.pelvicexercises.com.au
Resistance Band Core Exercise 1: Standing Reach Forwards
Starting Position:
*Start with a light-medium resistance tube
*Fix the tube around a door handle or fixed post about waist height
*Hold the end of the bands with both hands
*Stand with your shoulders side on to the fixation point
*Move away from the fixation point to develop some tension in the tube
*Bend your knees slightly to avoid strain in the lower back during these exercises
Exercise Action
*Stand tall and lift the crown of your head to the ceiling
*Gently draw your shoulder blades together and slightly downwards
*Gently activate your deep abdominal muscles
*Breathe out and reach your arms forwards
*Inhale and return your arms back towards your body
*Keep the tension on the tubing throughout this exercise
*Repeat this action for 8-12 repetitions
*When finished turn your body to face the opposite direction and repeat this exercise
This video demonstrates how to do the same exercise sitting on a Swiss Ball for those who may not be able to stand during these exercises and for men and women seeking additional pelvic floor support.
Resistance Band Core Exercise 2: Standing Resisted Rotation
Starting Position:
*Position your body in the position outlined above for exercise no.1
*Start this exercise with both of your arms extended out in front of your body
Exercise Action:
*Breathe out and rotate your whole body away from the door handle
*Rotate your whole trunk including your pelvis and hips at the same time
*Keep your arms extended during this exercise
*Breathe in as you rotate back to your starting position
*Repeat this exercise for 8-12 repetitions
Turn your body to face the opposite direction and repeat
What are the Benefits of Resistance Band Exercises?
Resistance band exercises provide many benefits. They are:
* Ideal 'functional' strengthening that improves strength for everyday activities
* Easily progressed for progressive strengthening and readily matched to your existing level of strength
* Useful for strengthening muscles throughout full range since muscle tension does not release during the exercises
* Light weight, portable and inexpensive
Resistance Band Exercises and Pelvic Floor Problems
Resistance band exercises are like most forms of exercise in that being mindful of pelvic floor safe exercises and techniques will help you avoid pelvic floor overload.
Reduce the load on your pelvic floor by:
*Choosing appropriate exercises
*Keeping your resistance levels manageable
*Breathing out with the effort that increases the tension (i.e. push, pull or lift)
*Choosing supported positions i.e. sit rather than stand where feasible
These 2 resistance band core exercises will train your core strength and core control.
Please feel welcome to comment below - กีฬา
Very well explained. Well done!
great exercises michelle!
Thank you for these helpful videos, you are wonderful. I wish you could be my trainer!
Hi Michelle - I had a couple of questions. Is the first exercise ok to do or should I say is it done to help with diastasis recti?
Thanks so much - Marie
Should you do these with the exercise bands first on one side then the other. Which muscles does it work if the tube is on the left as yours is on the video. Thank you so much for this helpful version .
Hi Bc Philipp Yes you can use the band first to one side and then to the other or alternatively fatigue one side then move to the other side. Rotation to alternating opposite sides is a more advanced exercise. The trunk muscles used in this exercise are the internal obliques (on the same side you're rotation towards) and the external obliques (on the side opposite to that you're rotating towards). So put simply your oblique muscles which are part of the abdominal muscle complex. Hope this helps
In the standing resisted rotation, do your feet move around or just the trunk
Hi Milan
The feet stay stationary and all the rotation occurs through the trunk using the mucles that surround the trunk including the core abdominal muscles
Thanks for the video. Chubing haha
i have hypertonic pelvic floor muscles will this help please reply thanks
Glyn Rowson sure, this is exactly what you need 👍🏻
How long have you been exercising and how long do you intend to ?
is it ok to do if you have some herniated discs on on side
Hi Trish when starting out with herniated disks usually best to avoid exercises involving rotation of the trunk perhaps when the injury has healed as part of long term rehab that's supervised
Are these safe for a person with osteoporosis?
Depending on the level of osteoporosis the seated reach forward with light resistance band should feel quite comfortable. The rotation exercise is the more challenging so be careful with this one, again use light resistance only and cease if any discomfort occurs. All the best
Does this help IC?
@Debbie Fox Unfortunately this is not an exercise to help IC
What is the first exercise called?
This doesn't have an official name to the best of my knowledge, I usually just refer to it a tubing assisted resisted reach forward
Pallof Press
Are these exercises safe for women with diastasis recti?
I'm doing the exercises you recommended for diastasis recti, I gave birth to second child two months ago. Thanks Michelle!
Hi Jelena start with the reach forward exercises and gentle abdo in draw then you might progress to the rotation exercise with small rotation only and light resistance starting out
What the hell is "Choobing"?
Tubing or exercise band :)
@@michellephysio I had fun picking on you, for your adorable accent and if I get another chance to do so again, I will ...you're adorable. I am also a big resistance-bands advocate...I do this: th-cam.com/video/xf9QQBc_7e4/w-d-xo.html I am introducing your channel to my wife as well...keep at the great work ;)
Hi Michelle - I had a couple of questions. Is the first exercise ok to do or should I say is it done to help with diastasis recti?
Thanks so much - Marie
I am not doctor but I hurt my back at work pretty good been in pain for 1 year and a half I did these at therapy there pretty easy on the back I do them on my own but my set up is different I like the way it was step at therapy better make sure the resistance band you have feels good