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VPAC Lumbar Stabilization Stretch Demonstration - Physical Therapy Exercises

TSAOG Physical Therapist Cheryl Obregon demonstrates the VPAC Lumbar Stabilization Stretch Exercise. Visit www.TSAOG.com for more information. Transcript: The VPAC (Volitional Preemptive Abdominal Contractior) exercise is your beginning lumbar stabilization move. The goal of this exercise is to start stabilizing your spine and to help properly order muscle activation in your back and hip muscles. You want to lay on a firm surface with your knees in a bent position, and make sure that your head stays in a neutral position. The first part of this exercise is the pelvic floor activation. You want to gently activate your pelvic floor by trying to stop the flow of urine. The next part is your abdominal drawing-in maneuver while maintaining the pelvic floor activation. You want to draw your belly button up and in towards your spine and try to pull the front of your hip bones together, make sure not to hold your breath or suck on your stomach. The next part is abdominal bracing, see now you want to try to brace your stomach as is someone is going to punch you in the stomach. While maintaining all these activations you then want to try and hold your sides and perform this as long as you can without holding your breath. you should feel your sides or obliques push out when you're activating these muscles. the last part is the recruitment of your multifidus, these are small muscles at your lower back. You want to try to do a small arch in the lower back to try to engage these muscles no more than a couple of degrees. Imagine a cable from your belly button pulling through the bones of your low back. Once you are able to activate all those patterns, you want to begin to focus on progressively controlling the amount of contraction of the VPAC. Start with 10 percent, then 50%, 75%, and then release the contraction in the same pattern. Practice maintaining the contractions for longer periods of time, 10% for 2 minutes, 25% for 1 minute, 50% for 30 seconds, and 100% for 15 seconds.