Figure 11.

Thoraco-abdominal stabilization exercises. (a) Quadruped position, neutral spine attitude (yellow line), set hands shoulder-width apart and knees and feet hip-width apart. Inhale (dark blue arrows) and activate core muscles, then exhale (light blue arrows) while performing an extension of right lower limb and left upper limb keeping toes and fingertips in touch with the floor. Focus on hips-spine-shoulders-head alignment (yellow line), core muscles activation (yellow arrow) and feel upper limb stretching forward and lower limb backward. Two sets of 6 repetitions, 1 min recovery. (b) Supine position, rest straight arms by body sides and hand palms on the floor, flex both legs and place feet hip-width apart on the floor, inhale (dark blue arrows). Lift right lower limb keeping 90 degrees flexed leg and forming a 90 degrees angle between thigh and upper body, place left hand palm on right knee without touching it by fingers (light blue dot), exhale (light blue arrows) while performing an opposite push between hand palm and knee. Slowly get back to start position. Repeat with opposite hand/knee. Focus on performing opposite push until the exhalation phase is completed and perceiving an abdomen downward retraction (yellow arrow).