Diaphragmatic Breathing and Intra-Abdominal Pressure
- Diaphragmatic breathing is the foundation of many stability exercises. In this exercise, the patient lies on their back with their knees bent and learns to expand the abdominal wall in 360 degrees during inhalation. The goal is not only to expand the abdomen forward, but also to create expansion to the sides, toward the back, and into the lower rib area. This intra-abdominal pressure helps activate the deep core muscles and creates a stable foundation for movement.
DNS: 5 month side-lying
- The 5 month side-lying exercise is performed while lying on the side, using the shoulder as the main point of support. The position is designed to improve lateral stability, spinal alignment, and the connection between the shoulder, pelvis, and trunk.
During the exercise, the head and lower ribs remain slightly elevated, preventing the body from collapsing toward the floor. Diaphragmatic breathing remains essential to maintain intra-abdominal pressure and control the position.
A progression includes lifting the top leg and rotating in a controlled way around the shoulder and hip axis.
DNS: 3 month supine to 5 month side-lying
- Rolling is a body-control exercise that connects the upper and lower body. It starts on the back, with the legs lifted and intra-abdominal pressure activated.
From this position, the patient rolls to one side and then to the other, keeping the spine long and the body integrated as one unit. The goal is to avoid compensations, especially in the pelvis and lower back.
This exercise helps improve coordination, trunk stability, and the ability to transfer force between different body segments.
DNS: Quadruped to 6 month prone
- This Rocking exercise exercise starts from a quadruped position moving into plank position maintaining intra-abdominal pressure and proper spinal alignment.
The key is to avoid letting the lower back sink or the shoulders collapse. The patient should also aim to distribute weight evenly between the hands and knees.
DNS: 3 month prone
- In this exercise, the patient lies on their stomach with the hands positioned above the head and gently lifts the sternum. The position is supported by three main contact points: the pubic bone and both elbows.
The goal is to keep the spine long, the chin slightly tucked, and the shoulders wide, avoiding shrugging them toward the ears. Breathing should remain smooth and diaphragmatic.
DNS: High Kneeling
- The High kneeling requires to place the front knee over the toes and the back foot placed on a stool. The priority is to keep the pelvis level, the spine long, and avoid side-to-side rotation. The patient maintains intra-abdominal pressure for several seconds while holding a stable posture.
A more advanced version includes stepping over the support while keeping the knee stable and maintaining trunk control.
DNS: 5 month Crowbar Side-Lying
- The Crowbar is performed while lying on the side, maintaining a straight line between the ears, shoulders, and the rest of the body. The lower elbow is used as a support point or lever to lift and lower the trunk.
During the movement, the opposite hand and foot touch the floor at the same time and then lift without losing body alignment.
DNS: 3 month supine
- This exercise is performed lying on the back with the shoulders separated, neck elongated legs elevated 90 degrees and hips slightly rotated outward. The main goal is to lift one leg at a time without moving the pelvis or losing stable contact of the sacrum with the floor.
The advanced version consists of lifting both legs together and lowering one at a time, using intra-abdominal pressure to avoid compensation in the lower back.
Cervical spine retraction with Overpressure
- This exercise helps to counter forward-head posture, which is very common among people who spend long periods of time in front of a computer, phone, or video games.
It is performed while sitting in a chair with a backrest. The goal is to move the neck straight backward without lifting the collarbones or moving the trunk. It is important to isolate the movement of the neck and avoid compensations.
In a more advanced version, a belt or strap can be used to create gentle overpressure. This may help improve mobility in the lower cervical spine and upper back.
A good sign that the exercise is working properly is when pain centralizes, meaning it moves toward the center of the spine, or when overall range of motion improves.
Why Are These Exercises Important?
These exercises help promote isolated and stable movements of different body segments.
When the body learns to generate intra-abdominal pressure, maintain spinal stability, and move without compensation, movement efficiency may improve, and excessive stress on areas such as the neck, lower back, hips, and shoulders may be reduced.
They may also be useful as part of a rehabilitation program, injury-prevention strategy, postural improvement plan, or gradual return-to-activity program.
Final Recommendation
Although these exercises can be very beneficial, they should be performed with proper technique and appropriate guidance, especially if there is pain, a recent injury, limited mobility, or a specific medical condition.
At Greenboro Physiotherapy and Massage Clinic, our Therapists can assess your condition, identify your needs, and recommend the most appropriate exercises for your recovery.
If you want to improve your posture, reduce discomfort, regain mobility, or move with more confidence, our team can help.
