Strengthen Your Core with Head Raise
Raising your head off the ground should cause your transversus abdominus to fire and pull in tight toward your spine.
Be sure you do not pooch out your stomach to the ceiling when you raise your head.
Remember the transversus abdominus is a corset, it pulls in your gut all the way around toward the spine.
Lift your head less high if your belly moves toward the sky.
Put your hands on your belly and lift your head just high enough to feel your core engage without pooching.
See if you can hold 5-10 seconds.
Your neck will probably get tired.
Try to work up to 5 repetitions.
Try to work up to lifting your head higher while your core is drawn toward your spine.
Try to hold this 10 seconds with 5 repetitions, three sets daily.
This is a good first step for rehab for prolapse, incontinence, low back pain, and pelvic pain.
