The easiest self method of stabilizing the core (trunk)
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| How to do it yourself |
【Your starting position】
・Sitting position on the bed（chair)
・Place your hands near your knees.
【How to handle】
・Gently bring your knees closer and
lightly pull them toward your pelvis
(turning your feet inward as much
as possible).
【If done correctly】
・Your abdomonal muscles
automatically tighten and then you
just hold it for 10 seconds.
・Doing the exercises every day for about
a week will produce results (*results will
vary for each individual).
【Effect】
・Your body (trunk, core) will become
more stable, moving easier and stably
(preventing or reducing low back pain
or stiff shoulders).
【The most effective way】
・The most effective way to use the
weight of the upper body on the
abdominal muscles is when
the upper body is perpendicular.
【Be careful】
・If you lean back (or forward),
the weight of your upper body will also
go back (forward), making it harder for
your abdominal muscles to tense up.
So it'll be hard to produce results when
you are in this position.
・If you open both knees, your pelvis
will loosen and make the pressure
on the abdominal muscles decrease.
Even if you stimulate your loosened
abdominal muscles, you can't contract
them well.
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Related E-book
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