Deep Core Single Leg Reach

Deep Core Single Leg Reach:
This is a progression to the deep core marching in table top - see link below for reference - which is an important exercise to help with reconnecting your lower abdominal strength, especially early on in your postpartum recovery. Begin lying on your back with your knees bent in table top. Place your hands on either side of your pelvis to monitor for any shifting while you move your legs. Begin in and maintain neutral spine throughout. Inhale to prepare, exhale as you slowly reach one leg long on a 45deg angle being sure that your ribcage to pelvis connection is maintained (aka no arching through your low back). Inhale as you hold your leg long, and exhale as you reconnect your lower abdominals and bring your leg back up to table top; alternate sides.
Note: If you're having difficulty maintaining your pelvis to ribcage connection when reaching your leg long, try reaching it up on a higher angle towards the ceiling, and/or press a dumbbell straight up to the ceiling to help ground your ribcage. Either (or both) will be a more supported position. As your core gets stronger, then you will be able to lower it down on a 45deg angle while maintaining your deep core connection.
Additional resources for form and regressions/progressions:
Quadruped breathing: • Diaphragmatic Breathin...
Dee Core Marching in Hooklying: • Deep Core Marching in ...
Deep Core Marching in Table Top: • Deep Core Marching in ...
Deep Core Single Leg Reach: • Deep Core Single Leg R...
Deep Core Double Leg Reach: • Deep Core Double Leg R...
Abdominal crunch + double leg reach: • Abdominal crunch + dou...
Iso bicycle crunch + single leg reach: • Iso bicycle crunch + l...
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Dr. Christine Pieton, PT, DPT
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