Workout

Abdomen Isometrics

This is a gentle, safe exercise to strengthen your core muscles without bending or twisting your back.

How to Perform

Lie flat on your back on a mat or firm bed. You can keep your legs straight or slightly bent.

Roll up a small hand towel and place it right under the natural curve of your lower back.

Tighten your abdominal muscles and push the lower back down into the towel.

4⏱ Hold 10s

Hold this downward press for 10 seconds. Relax completely, Repeat.

🔁 Repeat this exercise 5 times

Transversus Abdominis

The deep corset muscle

Rectus Abdominis

Abominal Muscle

Internal and External Obliques

Abdominal Muscle

Lumbar Multifidus

Which co-contracts to stabilize the spine.

Non-specific Acute or Chronic Lower Back Pain

Lumbar Disc Herniation or Bulging Discs

As it avoids spinal flexion.

Lumbar Spondylosis

Managing stiffness associated with age related wear in the lower back.

Postpartum Core Recovery

including Diastasis Recti management.

Safe Strengthening: It builds core strength without putting any stressful movement or weight on your spine.
Better Posture: It trains your muscles to support your lower back properly.
Muscle Memory: It helps wake up your deep stomach muscles if they have been weak or inactive.

Don't hold your breath: It is very common to hold your breath when pressing down. Keep breathing normally or count out loud to prevent this.
Use your stomach, not your legs: Make sure the pressure comes from squeezing your stomach muscles, not from pushing your heels into the floor or squeezing your buttocks.
Stop if it hurts: You should feel your muscles working, but this should be completely pain-free. Stop if you feel any sharp back pain.

Book a consultation to get personalized treatment advice for your condition.