07 578 6080

info@bodymechanix.co.nz

Cart
Body Mechanix
Book Now
Core & Abdominal Exercises

Core & Abdominal Strengthening for Back Stability

A strong core forms the foundation for healthy movement and spinal support. Many cases of lower back pain seen in our Tauranga and Papamoa clinics are linked to reduced core stability and muscle imbalance.

These core and abdominal exercises are designed to enhance spinal control, improve posture, and reduce strain on the lumbar spine. Whether you’re recovering from a back injury or looking to improve overall strength, consistent core training can significantly improve function and reduce pain recurrence.

Exercises such as planks, controlled abdominal movements, and stabilisation drills help build endurance in deep stabilising muscles.

If you’re experiencing ongoing back discomfort, our physiotherapy team can assess your movement patterns and create a targeted rehabilitation program suited to your condition.

Wall Station Abdominal Curl-Up

Wall Station Abdominal Curl-Up Exercise
Origin: Lower Cross Bar
Attachment: 2 Handles
Movement: Lift shoulders off the mat

Wall Station Abdominal Oblique Curl-Up

Wall Station Abdominal Curl-Up Exercise
Origin: Lower Cross Bar
Attachment: 2 Handles
Movement: Lift one shoulder, slightly rotating trunk

Core Exercises

Rolling

Tips

  • Lead movement with the head
  • Give yourself an object to reach for
  • Use a rolled-up towel/blanket to chalk up one side if you are unable to do
  • Do no more than x5 repetitions each way, aim to do twice a day

WATCH A VIDEO HERE (Rolling Upper Body)

WATCH A VIDEO HERE (Rolling Lower Body)

90/90 breathing with core activation

  • Feet up on a chair
  • Breathe into the belly and lower back
  • Gently draw in lower abdominals (20%) and hold while continue breathing
  • Hold for ______ breaths (as advised by practitioner)

PROGRESSIONS

  1. Push hands into the wall over your head, wrap shoulder blades around the ribcage
  2. Take away the chair and keep the legs in a 90/90 position
  3. Lower one leg slowly from the 90/90 position
Superman
  1. The starting position is on hands and knees.
  2. Tighten stomach and buttock muscles
  3. Keeping these muscles tight, lift and straighten opposite arm and leg, trying to keep back as still as possible.
  4. Alternate sides.
  5. Repeat the practitioner’s instructions

Superman

Cat and Camel
  1. Start in the hands and knees position.
  2. Gently tighten stomach and buttock muscles.
  3. Keeping these muscles tight, arch back up as high as it will go comfortably.
  4. Still maintaining muscle tightness, drop back towards the ground as low as it will go comfortably.
  5. Alternate these two movements.
  6. Follow the practitioner’s instructions.

Cat Camel

Lumbar Rotation Stretches

Lumbar Rotation Stretch

  1. Lie on the back with knees bent and arms outstretched.
  2. Roll your knees to one side as far as you can comfortably.
  3. Hold for 10 seconds.
  4. Roll your knees to the other side, and hold for 20 seconds.
  5. Repeat at practitioner’s instructions.

Lumbar Rotation Stretch

 

Knee Hugs

Knee Hugs

  1. Lie on the back.
  2. hug one or both knees to your chest (do whatever is comfortable)
  3. Hold for 20 seconds.
  4. Do the opposite leg if necessary.
  5. Repeat at practitioner’s instructions.

Knee Hug Exercise

 

Prone Plank

Prone Plank

Lay face down on the mat with your elbows and forearms on a pad or mat. Be sure your elbows are directly below your shoulders. Lift your body off the floor until your head, hips and knees are in a straight line. Keep your feet and elbows steady. Hold and slowly return.