Core Stabilization
Contraindications
- Do not perform if you have acute spinal injury without professional clearance
- Avoid breath-holding — maintain normal breathing throughout
- Stop if you feel sharp back pain
- Consult your physiotherapist if you are post-spinal surgery
Benefits
- Strengthens deep core muscles that stabilise the spine
- Reduces lower back pain by improving spinal support
- Improves posture and body mechanics
- Prevents recurrence of back injuries
- Enhances performance in sports and daily activities
How to Perform Core Stabilization
Lie on your back with your knees bent, feet flat on the floor, hip-width apart. Place your arms by your sides with palms facing up. Relax your neck and shoulders.
Take a deep breath in. As you exhale, gently draw your lower abdomen inward toward your spine — like you are zipping up a tight pair of jeans. Do not hold your breath.
You should feel a gentle tightening deep in your lower abdomen. Your back should maintain its natural curve — do not press it into the floor.
Hold this gentle contraction for 10–30 seconds while breathing normally. Relax completely between repetitions.
Once you master the basic hold lying down, progress to holding the contraction during leg slides, then during leg lifts, and finally during functional activities like walking and squatting.
Progression
Level 1: Core hold while lying with bent knees. Level 2: Core hold with one leg sliding out. Level 3: Core hold with marching legs (alternating). Level 4: Core hold during bridging. Level 5: Core hold during standing or walking.
Frequently Asked Questions
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