Deep Core Stabilizer: 1

Print Exercise*

LOAD	SETS	REPS	TEMPO	REST
4 point Table Top Position	2	6	Hold 10 sec	30 sec

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

How to Perform

Begin on hands and knees in a table top position.
Ensure 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.
Inhale and allow the belly to drop towards the floor.
Exhale and gently pull the belly button towards the spine to 20% contraction, while guiding the front lower ribs towards your pelvis.
Hold.
While 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.
Hold while you maintain breathing.

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.

Alternative Exercise Suggestions for Patients with an ICD

No Restriction