Today we feature Dr. Hilary Battey PT, DPT, owner, and physical therapist at Cloud Physical Therapy. Hilary specializes in telehealth physical therapy. This allows her to work 1 on 1 with patients and to take advantage of the convenience of virtual sessions. In today’s video post, Dr. Battey leads us through a Core Control and Spinal Stability routine.
This is part of the Starting from the Ground Up Series-
- Connect to your Core – Stabilizing through your core is important for low back pain, posture, and maintaining the connection between your upper and lower body when doing daily activities or exercises! Try these! they are listed from easiest to hardest, so progress through at your own pace! 1 – Pelvic neutral, 2 – Pelvic neutral marches, 3 – 90-90 hold, 4 – 90-90 heel tap, 5 – 90-90 alternate leg extension
- Pelvic Neutral – The first exercise is meant to help you find your deep abdominals in your core. The Transversus Abdominus muscle is like your body’s built-in corset. It helps protect your back and stabilizes your trunk. Lying on your back with knees bent, pull your belly button towards your spine, and breathe.
- Pelvic Neutral Marches – To progress from pelvic neutral, you are going to hold your core tight, and have your hands on your hips to feel if your pelvis is rocking. Then lift one foot about 2 inches off of the floor, then switch. Keep your core tight, belly button pulling in, and alternate 10-20 times. You can do 2-3 sets if it feels good and not painful.
- 90-90 Hold – This exercise progresses to the next step. You will still hold your core tight but now lift one leg at a time into a 90-90 table position with your legs. Hold this position, keep breathing, and keep pulling your belly button inwards. Try to work to holding for 30 seconds.
- 90-90 Heel Taps – Once you feel good holding this 90-90 position, try to lower one heel at a time, touch the floor and then lift your foot back up to the 90-90 position. Repeat 10 heel taps on each side and then rest.
- 90-90 Alternating Leg Extension – The last progression moves another step up in difficulty. From the 90-90 position, extend one leg straight at a time. Start with a 45-degree angle and then gradually work to lowering your leg as you extend. You should be able to breathe the whole time. If you can’t, back up a step. It is better to stick with an easier step than to get injured! Keep with it!
– Content courtesy of Dr. Hilary Battey PT and Cloud Physical Therapy
Follow Hilary on Instagram: https://www.instagram.com/cloud.physical.therapy/
Book an Appointment: https://network.gotherex.com/listing/hilary-battey/
Learn more about Cloud Physical Therapy: https://www.cloudphysicaltherapy.com/