Trunk Stability Corrections


Please do all the following exercises every day for six weeks before contacting the physio for a retest. Click on the links below for the exercise videos. If there is any uncertainty regarding the exercises please let us know so that we can arrange supervised exercise for a limited period of time.

1

Elevated Push-ups

Instructions

Start in a push-up position on an elevated surface such as a kitchen counter. Make sure the surface is high enough that when you do a push-up, your back remains straight. If it doesn't you may require a higher surface. Your hands need to be directly under your shoulders when you are in the bottom position of the push-up. Lower yourself slowly until your chest touches the counter and then push away. Make sure your elbows are always next to your sides, not flaring outwards. Perform 5 repetitions 5 times. If this becomes easier, lower the surface that you are leaning on.

2

Plank

Instructions

Start in a four point kneeling position on a flat surface. Hold tummy tight and lift knees until your legs are straight. Hold this position without letting your tummy sag for 10 seconds. Repeat 10 time.

3

Kneeling Push-ups

Instructions

Lie flat on your stomach with your hands under your shoulders. Tighten your tummy and and push up away from the ground keeping your knees on the ground. Return to the ground. Repeat 10 times

4

Bear Holds

Instructions

Start in a four point kneeling position. Tighten up your tummy. Lift your knees 2cms off the ground. Try not to move any other part of your body. Hold for 10 seconds. Repeat 10 times.

5

Push-up Shoulder Taps

Instructions

Start in a push-up position on the floor. Your hands need to be directly under your shoulders when you are in the bottom position of the push-up. Lower yourself slowly until your chest touches the floor and then push away. Make sure your elbows are always next to your sides, not flaring outwards. Once in the top position of the push-up, stabilise and lift the right hand to tap the opposite shoulder. Return hand to ground and repeat on the other side. Perform 5 repetitions 5 times. 

6

Push-up Inch Worm

Instructions

Start in a push-up position on the floor.  Your hands need to be directly under your shoulders when you are in the bottom position of the push-up. Lower yourself slowly until your chest touches the counter and then push away. Make sure your elbows are always next to your sides, not flaring outwards. Slowly walk feet towards your hands as far as possible, and the back again. Perform 5 repetitions 5 times.

7

Push-up with Feet Elevated

Instructions

Start in a push-up position with hands on the floor and feet on a step. Make sure the surface is low enough that when you do a push-up, your back remains straight. If it doesn't you may require a lower surface. Your hands need to be directly under your shoulders when you are in the bottom position of the push-up. Lower yourself slowly until your chest touches the ground and then push away. Make sure your elbows are always next to your sides, not flaring outwards. Perform 5 repetitions 5 times. If this becomes easier, heighten the surface that your feet are resting on.

8

Superman Planks

Instructions

Start in a push-up position, with feet wide. Slowly raise right arm and left leg while maintaining a static spine and posture. Lower to the ground and repeat on opposite side. Do 3 per side before taking a break. Repeat this 5 times. Only attempt this exercise once you are proficient at the previous ones.

9

Planks with Shoulder Flexion

Instructions

Only start doing these when you are able to do the first exercise on the floor with good form.

First get into a push-up position with hands directly under the shoulders. The feet can be a bit wider if needed. Hold the position for 10 secs and repeat 5 times. 

When you are able to do this well, you may progress to raising one arm at a time. Ideally, activate the core, get stability in the plank position, raise the right arm in front of you, bring it back and repeat on the left. Do not let any part of the body move or twist. This is one repetition. Repeat 10 times.