Abdominal control
The core is responsible for protecting the vital organs, maintaining posture and supporting the lower back and spine.
The oblique muscles form part of the core muscles and are situated on both sides of the trunk.
The external oblique muscles are responsible for bending the trunk forwards and sideways and for rotation.
The internal oblique provides stability for the spine. Strengthening these muscles will assist with twisting and reaching movements during daily activities.
Chest lift with rotation: Lie on the back on a mat. The knees should be bent with the soles of the feet on the floor. Interlace the fingers behind the head. Maintain the width of the elbows from each other throughout the movement. Lift the head and shoulders off the mat. Breathe in. Rotate to the one side while exhaling. Breathe in to the centre. Exhale and rotate to the other side. Focus on twisting from the sides. Do not pull the neck. Repeat 10-15 times on each side.
Side chest lifts: Lie on the side with the head on your arm. Keep the bottom arm straight. The hips should be positioned on top of each other with the feet a bit forward like the shape of a banana. There should be a small hollow between the side of the body and the mat. The top arm is placed on the side with the hand resting on the hip. Reach with the hand down towards the thigh. Bend in the sides, do not round the shoulders forward and twist the spine. Keep the head in line with the spine.
Spine twist: Sit up straight with the legs extended and the feet together. Keep the feet flexed. Open the arms to the sides with the palms facing upwards. Rotate to the left as far as possible and pulse twice. Rotate back to the starting position and repeat on the other side. Repeat 15-20 times on a side.
