Osteopathy and Self Management of The Abdomen

The Head Image Map
Stretching

Seated Twist
Both exercises pictured below display a simple seated twist stretches for the upper, middle, and lower back which will also stretch the abdomen. Both can be performed on different angles to target different areas.

Fit Ball Extension
Gently lie with your back arched over the fit ball with your feet touching the ground and extend your arms backwards.

Hanging Back Extension
Find a stable bar (if using a doorway make sure it is secure) and hang with from your hands. Your toes should be pointed backwards and you should stretch with your hips gently pushing forward.
Floor Back Stretch
Lie down flat on the floor and gently stretch your back by pushing your hands up and away and pointing your toes down and away


Strengthening

Sit-Ups
Lie on your back with your arms across your chest and your knees bent and the balls of your feet placed on the ground. Commence the sit up by contracting your abdominal muscles first (draw your belly button into your spine) and then lift your neck followed by your upper back/shoulders up to the line of your knees. Then slowly drop back down again.



Oblique Crunches (Twisting Sit-Up)
Lie on your back. Bring your hands up to behind your ears. Commence the twist-up by contracting your abdominal muscles first (draw your belly button into your spine) and then lift your neck followed by your upper back/shoulders off the floor and slowly twist your upper body and elbow across your body.

Foam Roller Core Stabilisation
Your osteopath will go through the concepts of core stabilisation in consultation. These 3 exercises show the progression of core stabilisation exercises with the use of a foam roller. Note: this exercise can also be performed without a foam roller.
(1) Hands by your side: Activate your core then raise 1 leg and hold for 30 seconds and then place it back down and do the same with the opposite leg. Progress to 1-2 minutes then commence the next exercise.
(2) Hands above your head: Activate your core then raise 1 leg and hold for 30 seconds and then place it back down and do the same with the opposite leg. Progress to 1-2 minutes then commence the next exercise.
(2) Hands by your side both legs: Activate your core then raise both legs and hold for 30 seconds and then place it back down. Progress to 1-2 minutes.