Proximal Stability & Core Rehabilitation

Phase 1PROXIMAL STABILITY: CORE FUNCTION

Supine Drawing-in (Centering)

Exercise Progression for Core Activation

Pelvic floor contractions (Kegels) 1-2 sets x 10 reps2-sec tempo

10-15 sec rest intervals

Transverse abdominis contractions (drawing the umbilicus toward spine)

1-2 sets x 10 reps2-sec tempo


Combo of both contractions 1-2 sets x 10 reps2-sec tempo


Contractions with normal breathing 1-2 sets x 5-6 reps10-sec counts normal breathing


*Progress to 3-4 sets x 10-12 reps

Quadruped Drawing-in with Extremity Movement

Exercise Progression for Core Stabilization

1. Raise one arm 0.5 to 1 inch off the floor and perform the sequence of controlled shoulder movements• 6-12 inch sagittal plane shoulder movements

(flexion/extension)• 6-12 inch frontal plane shoulder movements

(abduction/adduction)• 6-12 inch transverse plane shoulder movements (circles or

circumduction)

Perform 1-2 sets x 10 reps w/ 2-sec tempo, 10-15 sec rest intervals

2. Raise one knee 0.5 to 1 inch off the floor and perform the sequence of controlled hip movements• 6-12 inch sagittal plane hip movements (flexion/extension)• 6-12 inch sagittal plane hip movements

(abduction/adduction)• 6-12 inch transverse plane hip movements (circles)


3. Raise contralateral limbs 0.5 to 1 inch off the floor and perform the sequence of movements• Repeat the above movements in matching planes or

alternating planes• This contralateral movement pattern mimics the muscle-

activation patterns used during the push-off phase portion of walking and is an effective exercise to train this pattern


Core Activation Exercises (Mobility)

Supine 90-90 Neutral Back

To unload the low-back extensor muscles and reduce muscle tension in the L-spine

Cat-Camel

To improve extensibility within the lumbar extensor muscles

Proximal Mobility HIPS AND THORACIC SPINE

Proximal Mobility: Hips and Thoracic Spine

Pelvic Tilts

Improve hip mobility in the sagittal plane

Supine Bent-Knee Marches

Improve hip mobility in sagittal plane w/o compromising lumbar stability during LE movement

1-2 sets5-10 reps30-sec rest

1-2 sets5-10 repsHold 1-2 secs30-sec rest


Modified Dead-Bug

Improve hip mobility in sagittal plane w/o compromising lumbar stability during LE movement

Lying Hip Flexor Stretch

Improve mobility of hip flexors in sagittal plane w/o compromising lumbar stability

1-2 sets5-10 repsHold 1-2 secs30-sec rest

2-4 reps eachMin of 15 secs


Half-Kneeling Triplanar Stretch Lying Hamstring Stretch


Glute Bridge

Improve hip mobility and stability and core stability by activating the gluteal muscle groups

Hip Rotator Stretch

Improve hip mobility in the transverse plane

Posterior Compartment Mobilization

Table-top Kneeling Lat Stretch

• Start with arms internally rotated (thumbs inward)• Exhale and gently collapse the trunk and head toward the floor, maintaining

neutral spine while externally rotating the arms• Hold min of 15 secs, then perform slow anterior and posterior pelvic tilts• Relax and repeat 2-4 times

Thoracic Spine Mobilization

Spinal Extensions

I, Y, T Formations

Spinal Twists


Prisoner Rotations Rocking Quadrupeds

Proximal Stability & Core Rehabilitation

Health & Medicine

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