Objectives

  • Strengthen deep core stabilizer muscles and shoulder stabilizers.
  • Promotes healthy functional movement patterns through functional core stabilization.
  • Strengthens and protects back from injury.

Targeted Muscles

  • Deep Core Abdominal Musculature
  • Arm and Shoulder Musculature
  • Chest and Back Musculature

How to Perform

1Begin on hands and knees in a table top position.
2Ensure a neutral spine by ensuring the shoulders are away from the ears. The upper spine stays long, while the low back arches slightly, creating a slight anterior tilt to the pelvis. Tuck your slightly bent elbows toward your rib cage.
3Inhale and allow the belly to drop towards the floor.
4Exhale and gently pull the belly button towards the spine to 20% contraction, while guiding the front lower ribs towards your pelvis.
5Hold.
6While holding these deep abdominal muscles, try and recruit the pelvic floor muscles. For women it’s the Kegel exercise. For men, it’s like standing in cold water.
7Hold while you maintain breathing.

Alternative Exercise Suggestions for Patients with an ICD

1No Restriction

Common Challenges

  • It's important to not over contract or "grip" the abdominal muscles. Only 20 % contraction is needed along with maintaining your breathing and spine lengthening.
  • Another common challenge with this exercise is that it is easy to arch the upper spine, pushing the elbows out and away from the body and the shoulders foward and towards the ears. Try and keep the elbows tucked in and the shoulders away from the ears.
  • Lastly, it’s easy to hold your breath with this exercise. Maintain the ability to breath through out the exercise.

Load Sets Reps Tempo Rest
4 point Table Top Position 2 6 Hold 10 sec 30 sec

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