I’m very interested in this, because in the past when I have done core exercises while lying in bed (very gentle ones), I have always felt small improvements, which other exercises haven’t really done. The ones I used to do were sort of modified yoga poses.. couldn’t really be called the usual yoga though as very very gentle. I would be interested in knowing what sort of exercises you have been doing that helped? do you by any chance have a sheet with diagrams etc, or descriptions?
I will try to describe it accurately
¨Braces¨
Laying on back (on bed or floor)
Knees up, feet on bed
If you imagine trying to suck in the LOWEST part of your pelvis area where the zipper of the jeans are, that is the area you want to pull in
At the same time, sort of push the small of your back into the bed and slightly tuck your pelvis up - you do not want a large curve in your back, you do not want space between your low back and your bed
So tighten that super low core, slightly tuck your pelvis in/up and push the small of your back into the bed so there is no space between your back and the bed/floor
Hold for 5 seconds (if you can, at first I could not)
Now, I did these for years off and on and had not done them for a while
I also do these ¨braces" throughout the day while I am reclining in bed or recliner and actually started this way a couple months ago before moving to the more formal lay on your back, knees up. I would not have been able to do those kinds if I had not already been bracing throughout the day for a while (built up a little strength).
So after I began with the braces on the floor/bed with knees up again - and after doing them for a couple of weeks I added in something I would never have thought I could do:
Marches
So as you hold your ¨brace¨ you slightly lift one foot up off the bed/floor - at first only a few CMs but sometimes a little more (I had previously written 1 inch but no, nowhere near that). Hold for 5 seconds. Then I rest a few seconds and do the other leg.
I hope this makes sense. I will see if I can find pics on line and will add a link if I do. I do have a handout but I would have to find it (which I can at some point), make sure that I hide my identifying info and then scan so that might take me some time.
These have really helped me along with my other ¨exercises¨. If I were just starting out, I would not start with the laying on the floor with knees up - I would start just holding that ¨brace¨, the contraction of the correct TVA muscles, for up to 5 seconds throughout the day while reclining. But I am only able to recline most of every day - your fitness level may be better than that.
I think I may do a similar thing but on a higher Tesla machine hopefully. Are you in the US? I do not know anyone in the UK who will agree to work with a US doctor on this (if anyone knows please tell me!!)
That would probably be good to have a higher Tesla as I said Dr. Bolognese said .3 is very poor quality!
Yes, I am in the US.
Oh, I am so sorry and I hope you can find someone to work with a US doc! Best best best wishes