Lumbopelvic Stabilization Exercises | Strengthen Core, Spine & Pelvis - video Dailymotion

Mobile Physiotherapy Clinic

Strengthen your core and stabilize your spine and pelvis with this physiotherapist-guided lumbopelvic stabilization routine from Mobile Physio. These exercises help reduce lower back pain, improve posture, and build pelvic control—perfect for all fitness levels.  ✅ What’s Included: – Dead Bug – Glute Bridge – Bird Dog – Side Plank – Clamshells – And more core-stabilizing moves!  Ideal for beginners, back pain relief, and injury prevention. Follow Mobile Physio for more home physiotherapy and rehab exercises.  #LumbopelvicStabilization #CoreStrength #BackPainRelief #MobilePhysio #Physiotherapy

Transcript

00:00Hi everyone. Welcome back to Mobile Physio, your trusted source for physiotherapy on the go.

00:07Today, we're focusing on something that's absolutely essential for spinal health,

00:11balance, and injury prevention, lumbopelvic stabilization exercises. The lumbopelvic region

00:17includes your lumbar spine, pelvis, and deep core muscles. It's the center of your body's movement.

00:24If this area is weak or unstable, it can lead to lower back pain, poor posture,

00:29and even affect how you walk or lift things. Let's start the lumbopelvic stabilization exercises.

00:35Dead bug, lie flat on your back with arms straight up and knees bent at 90 degrees.

00:41Tighten your core, then slowly lower one arm and the opposite leg toward the floor.

00:46Return and switch sides. Keep your back flat on the mat, don't let it arch, do two sets of 10 to 12

00:53reps. Glut bridge, lie on your back with knees bent and feet flat on the floor.

00:57Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees.

01:04Hold, then slowly lower, avoid overarching the back.

01:08Focus on glut activation, do two sets of 12 to 15 reps, bird dog, from an all-fours position,

01:15extend your right arm and left leg. Hold for a few seconds, keeping your hips level.

01:20Slowly return and switch sides. Imagine balancing a cup of water on your lower back. Do two sets of

01:27eight reps per side, side plank, lie on your side and prop yourself up on your elbow. Lift your hips

01:34to create a straight line from head to feet. Hold for 20 to 30 seconds, modified version. Bend knees and

01:41lift from the knee, do two rounds on each side. Heel slides, lie on your back. Slowly slide one heel

01:49along the floor, extending the leg while keeping your pelvis stable. Promotes core activation while

01:54isolating leg movement. Wall sits. Lean against a wall, lower into a squat and hold. Strengthens glutes,

02:00hamstrings, and quads, supporting the pelvis. Cat-cow stretch. Start on your hands and knees in a

02:06tabletop position. Inhale. Arch your back and lift your head and tailbone. Exhale. Round your spine and

02:13tuck your chin to your chest. Improves lumbar pelvic rhythm and spinal awareness. Supine leg

02:19extensions. Lie on your back with knees bent. Straighten one leg out just above the floor while

02:25keeping your core tight. Return and repeat on the other side. Improves lumbar control while training

02:31core engagement. Resistance band lateral walks. Place a resistance band above your knees or at your

02:36ankles. Slightly squat and step side to side, keeping tension in the band. Strengthens gluteus

02:43medius and lateral hip muscles essential for pelvic stability. Clamshells. Lie on your side with your

02:49hips and knees bent. Keeping your feet together. Lift your top knee like opening a clamshell, then slowly

02:55lower. Don't let your hips roll back. Keep them stacked. Do 15 reps each side. Bonus tips. Doing these

03:03exercises regularly will improve your core strength, pelvic control, and overall stability.

03:09Start slow, focus on control, and breathe through each movement. If you're recovering from lower back

03:15or pelvic issues, always consult a physiotherapist before starting any exercise routine. If you found

03:20this video helpful, give it a thumbs up and hit that subscribe button. Share it with someone who needs

Lumbopelvic Stabilization Exercises | Strengthen Core, Spine & Pelvis

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