Safe exercises to do for your abdomen in your overall stoma management. This can be done on your bed if this is easier for you to access. If you haven’t started with video 1 on Pelvic tilt, please go back to that to understand the way to achieve a neutral spine and we will build on that…
- Lie on your back on a comfortable surface, knees bent, feet flat on the floor. Breathe normally.
- Find the neutral spine position, make sure you are not locked in to 12 or 6 o’clock position. Ensure the lumbar spine is nice and neutral. Relax.
- We want to isolate our deep core muscles (these are not the more well-known “6 pack muscles” but the ones under that)
- Place your fingertips just inside your hip bones so you can feel the muscle area below…give a small fake cough and feel that muscle movement under your fingertips
- This is your core activating and we want you to learn how to control that
- To learn how to “switch on” your core, keep your fingertips on your hip and pull your belly button down to the floor and feel the “flicker” of movement beneath your fingertips…remember to breathe normally
- Learning how to activate the core means we not only protect our back, but we don’t use the “6 pack” muscles but more the deeper muscles that will enable safer abdominal movement when doing activities
- Once you have mastered this laying start practicing this in a seated and standing position. Once mastered your every day activities will become more efficient.
If you have any questions on this exercise please contact your local physiotherapist, accredited exercise physiologist or stomal therapy nurse before performing.
Kate Bell is an Accredited Exercise Physiologist based in the Northern Suburbs of Brisbane, Kate’s career has also been influenced by a Bachelor in Education. This mix has led Kate to having a passion for educating students and graduate Exercise Physiologists, patients, and other health professionals on the benefits of exercise. Kate regards that the time she takes to ‘zoom out’ and consider the whole patient before making an appropriate plan for the individual the best part of her role. Kate’s interests lie with in chronic disease management, bone health and behaviour change.