Deep Core Activation

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How to perform:  

1. Start in a tabletop position on all fours (wrists under shoulders, knees under hips). 

2. Loop a theraband around both knees, then anchor the band in front of you to a sturdy object (e.g., table leg or door anchor) so that the band pulls your knees forward. 

3. Engage your core to resist the pull. 

4. Find Neutral Spine: Keep your spine neutral, neck long, and gaze down between your hands. 

5. Engage Core: Gently draw your belly button in toward your spine and brace your core. 

6. Pull your knees toward your head and back. (note that this is a small range of motion movement) 

7. Duration: 6-12 reps and repeat 2–3 times.  

Progressions:  

Arm Reach: Extend one arm forward while maintaining core control and resisting rotation.  

Benefits:  

Activates and strengthens deep abdominal stabilizers 

Improves postural control and pelvic stability 

Builds awareness and control of core engagement under resistance