Exercises to strengthen the core, with the help of a VertibaX core muscle back support VB120

Exercises to strengthen the core - with the help of a core muscle back support:

Before You Begin: Put on your core muscle belt snugly around your lower back and core. It should feel supportive but not restrictive. 

🔄 Warm-Up (5 Minutes)

• Pelvic Tilts (1 min) Lie on your back with knees bent. Gently tilt your pelvis upward, flattening your lower back against the floor, then release. Purpose: Activates core and warms up lumbar spine.
• Cat-Cow Stretch (1 min) On hands and knees, alternate between arching your back (cow) and rounding it (cat). Purpose: Mobilizes spine and improves posture awareness.
• Marching in Place (3 min) Light marching to increase circulation and gently activate hip flexors.

🧘♀️ Flexibility Sequence (15–20 Minutes)

1. Hamstring Stretch (2 min each leg)
• Sit on the floor with one leg extended, the other bent.
• Reach toward your toes while keeping your back straight.
• Keep core engaged with the belt’s support.
• Tip: Avoid rounding your spine — hinge from the hips.
2. Hip Flexor Stretch (2 min each side)
• Kneel on one leg, other foot forward in a lunge.
• Press hips forward gently.
• Belt helps stabilize pelvis and prevent lumbar overextension.
3. Seated Spinal Twist (1 min each side)
• Sit with legs extended, cross one leg over the other.
• Twist toward the bent knee, keeping spine tall.
• Belt encourages upright posture and spinal alignment.
4. Child’s Pose (2 min)
• Kneel and sit back on heels, arms extended forward.
• Let your lower back relax while the belt provides gentle support.
5. Figure Four Stretch (2 min each leg)
• Lie on your back, cross one ankle over the opposite knee.
• Pull the uncrossed leg toward your chest.
• Opens hips and relieves tension in glutes and lower back.
6. Supine Knee-to-Chest (1 min each leg)
• Lie on your back and pull one knee toward your chest.
• Keep the other leg extended.
• Belt helps maintain neutral spine and reduce strain.

🧘♂️ Cool Down (3–5 Minutes)

• Diaphragmatic Breathing (2 min)
• Lie on your back, hands on belly.
• Breathe deeply, feeling your belly rise and fall.
• Belt provides tactile feedback to encourage core awareness.
• Gentle Spinal Rocking (1–2 min)
• Rock knees side to side while lying on your back.
• Relaxes lumbar muscles and promotes fluid movement.

✅ Tips for Success

• Perform this routine 3–5 times per week.
• Use the belt during stretches that challenge your core or involve spinal movement.
• Combine with core strengthening exercises for long-term back health.
• If pain persists or worsens, consult a physiotherapist or healthcare provider.

SUPPORT4PHYSIO Product Clinic:

VertiBaX Core Lumbar Active Back Support (VB120)

Disclaimer: Please note that all spinal disorders are different. If you have any concerns about using any of the products discussed, a medical practitioner who knows your specific condition should be consulted.