EXERCISE GUIDE
Basic ADIM
First, you must learn to perform
the basic abdominal drawing-in maneuver
(ADIM) in standing, quadruped, and supine positions.
Learning to successfully achieve this maneuver in a variety of situations
is the key to increasing stability during daily life, practice, and competitions to reduce your risk of injury.
Following exhalation, tighten your abdominal muscle and draw the belly button up towards the spine or rib cage,
without flexing or extending your spine. This is practicing actively achieving a neutral lower spine position.
Practice holding the contraction for 8 seconds in each position, 30 repetitions each.
Learning to successfully achieve this maneuver in a variety of situations
is the key to increasing stability during daily life, practice, and competitions to reduce your risk of injury.
Following exhalation, tighten your abdominal muscle and draw the belly button up towards the spine or rib cage,
without flexing or extending your spine. This is practicing actively achieving a neutral lower spine position.
Practice holding the contraction for 8 seconds in each position, 30 repetitions each.
The Exercises
This is an exercise regimen adapted from peer-reviewed literature to target your local and global muscles
and co-contraction of these muscles. Incorporating these exercises into your daily practices and/or preseason training
can increase spinal stability & possibly decrease your chances and severity of chronic lower back pain.
You can also print the handout version for your coach to post in the gym.
and co-contraction of these muscles. Incorporating these exercises into your daily practices and/or preseason training
can increase spinal stability & possibly decrease your chances and severity of chronic lower back pain.
You can also print the handout version for your coach to post in the gym.
!! We are temporarily experiencing issues with captioning -- please use the HANDOUT VERSION for detailed instructions !!
We thank you for your patience and hope to resolve this issue shortly.
We thank you for your patience and hope to resolve this issue shortly.
*Exercise regimen illustrated and adapted from:
(81) Rabin, A., Shashua, A., Pizem, K., Dickstein, R., & Dar, G. (2014, January). A clinical prediction rule to identify patients with low back pain who are likely to experience short-term success following lumbar stabilization exercises: A randomized controlled validation study. Journal of Orthopaedic & Sports Physical Therapy, 44(1), 6-18, B1-B13.
(81) Rabin, A., Shashua, A., Pizem, K., Dickstein, R., & Dar, G. (2014, January). A clinical prediction rule to identify patients with low back pain who are likely to experience short-term success following lumbar stabilization exercises: A randomized controlled validation study. Journal of Orthopaedic & Sports Physical Therapy, 44(1), 6-18, B1-B13.
How are you doing?
When performing these exercises, make sure to stop and ask yourself:
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