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Activity: Spinal stability: basic movements



Activation of true core stabilizers with bent-knee fall-outs, alternate leg lifts, and heel slides


  • laying on back, knees bent, spine in a neutral position
  • pull up pelvic floor, pull front hip bones together (TA, transversus abdominus), pull back hip bones together (multifidus)
  • once holding the above contractions, repetitions of the following three exercises should be done without losing control of the pelvis and low back
A: drop one knee out to the side, then alternate
B: lift one knee and foot a few inches, then alternate
C: slide one heel out until your leg is straight, then alternate

Tags: spinal stability, core stability, transversus abdominus, pelvic floor, multifidus