exercise refresher - core rebooter ^©

Breathing Reboot ^©

This exercise reactivates your deep stomach corset by using the lid of the corset (the diaphragm) to initiate the movement.

1. Sit and balance your bottom bones then gently lift your sternum up without over arching your spine.
2. Place the fingers of your right hand on your sternum (the flat bone at the centre of your chest) rest your left hand on your stomach.
3. Take 5 SLOW deep breaths without feeling the fingers of the top hand move (this moves the air to the lower parts of your lungs).
4. As you breath out your stomach should gently deflate like a balloon.
5. No other part of your body should  move.

Systems Check ^©

Leg in/Leg out exercise ^©

This exercise allows you to check if your corset is working on each side. If you have unilateral back pain (pain on one side) this exercise will tell you whether your back pain has switched off your corset on that side and allows you to reboot it so it is the same on both sides.

	Lie as shown. Arch and flatten your back gently until you find the neutral position of your back. Place hands as shown.
	Take a slow breath in for 4 counts then gently breathe out for 4 as you move your right leg out to the side while drawing your pelvic floor muscles up.

What’s your limit?

• you feel any movement of your pelvis under your left hand.
• You feel your stomach bulge

Repeat 5 times on the right then do the same on the left side.
If you find one side was more difficult than the other do one more set of 5 on that side.

Back to top^

Triple Treat ^©

This variation on a sit up uses all three abdominal layers and makes you stronger for sitting and standing straight. It is very advanced and should only be done if you have NO pain.
Find your limit and build up in order to really get results.

Sit on the edge of a hard, stable chair. Let your back, tummy and shoulders slump. (easy) Lift your arms to 90 degrees keeping your shoulders relaxed. Roll back a little then gently lift your chest up until your back makes a straight line to the back of your head and you are leaning back from your hips. Hold this position for 5 slow breaths. Repeat 5 times.

You’ll know you are doing it right if

• Your stomach wall feels hard and flat (even if you have to poke through a little creamy layer first.)

What’s your limit?

You are leaning back too far and cheating when

• Your stomach bulges
• Your back sways
• You get any back pain