Back/Core Exercises

If you are a patient and have begun your THERAPEUTIC SPINAL STABILIZATION PROGRAM with Dr. Goldman, this section of should assist you in remembering your home exercise program. If you are in pain and have not received treatment with us or have not begun your core rehabilitation program, please contact our office and schedule an appointment immediately.

Core Contraction – STAGE 1 and 2

p1040052

STAGE 1 – Isolated Transversus Abdominus (TrA) Activation: Usually performed in a back-lying position. Use your finger tips (positioned just inside the “front corners” of your pelvic bones) to feel for the very subtle activation or firmness which develops in your TrA as you contract your pelvic floor.

GOAL = 10 x 10 second contractions; practice daily

STAGE 2 - Combined TrA and Multifidus (MF) Activation: Usually this is done lying on your belly. Your multifidus muscle is found close to your lumbar spinal column, and forms the crease down the center of your lower back. If you suffer from chronic back pain and have a “de-conditioned” core, your muscle may not be symmetrical and may even feel “mushy” on either side. When doing this outside the office (without Dr. Goldman’s supervision), you may want to have a friend feel for the multifidus muscle and give you feedback during the activation exercise.

GOAL = 10 x 10 second contractions; practice daily

Core Contraction – Stage 3 (Dynamic Middle Layer Exercises)

p10400551

Stage 3 – Exercise #1 Bent Knee Fallout: Maintain TrA and MF contraction while letting a knee move slowly outwards towards the floor. Alternate legs. Use your finger tips to monitor the tension in your TrA. If the tension drops as you move your leg, do not move the leg further. Only move your leg as far as you can while still maintaining a TrA and MF contraction. Your pelvis should remain stable and unmoving throughout this exercise. Maintain an easy breathing pattern.

GOAL = 10 times; practice daily; when you can do this 10 times well, move on to Exercise #2

p1040057

Stage 3 – Exercise #2 Heel Slide: Maintain TrA and MF contraction while sliding one foot away slowly along the floor. Alternate legs. Same instructions as with Exercise #1 above.

GOAL = 10 times; practice daily; when you can do this 10 times well, move on to Exercise #3

p1040060

Stage 3 – Exercise #3 Straight Arm Reach: Maintain TrA and MF contraction while letting your arms move slowly overhead toward the floor. Same instructions as with Exercise #1 above.

GOAL = 10 times; practice daily; when you can do this 10 times well, move on to Deep Layer Exercises

p1040059