Correct core activation - engage your TA and pelvic floor! | Feat. Tim Keeley | No.18

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Correct core activation - engage your TA and pelvic floor! | Feat. Tim Keeley | No.18 | PhysioREHAB

Рет қаралды 501,110

Күн бұрын

#coreactivation #engagecore #coreexercises #core
This is how to CORRECTLY engage your inner / deep core muscles - namely switching on the pelvic floor and transversus abdominus, as well as finding that neutral spine position. Check our the multifidus video to learn how multifidus is also just as important in core strength and spinal stability
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Пікірлер: 223

@PerformYounger 7 жыл бұрын

I've viewed about a dozen videos explaining how to engage the TVA and this is the best I've seen. Not quite sure why other people think it's a good idea to teach contracting the TVA in a posterior pelvic tilt as this engages the rectus abdominus. Thanks for teaching in a neutral spine position. Thanks for posting

@physiorehab 5 жыл бұрын

Derek Carter check out our latest video

@fpj4704 4 жыл бұрын

Physio Fitness | Physio R EHAB | Tim Keeley

@archanaraosaffron 3 жыл бұрын

But isn't that how you activate your core? I don't understand this video at all :(

@DB-xo6xh 3 жыл бұрын

@@archanaraosaffron I've tried watching this video 2 or 3 times in the last day or so while I'm multitasking and unfortunately I'm not understanding what this comment means exactly...I need to pay 100% attention but unfortunately I don't seem to have that luxury at the moment.

@BookishDark 2 жыл бұрын

I can’t thank you enough for these videos - my muscles are all dysfunctional after years of stress and injury - my traps want to dominate everything - including my abs (which used to be strong). Trying to get them back in shape has been near impossible because i hadn’t realized how misaligned and imbalanced theyve become. These videos are life-changing. Truly.

@physiorehab 2 жыл бұрын

Glad They are helping you

@plasticusclinic 5 жыл бұрын

This is the best core activation video Ive ever seen. I am an Aussie physiotherapy student and truly appreciate your videos. You have an extra subscriber :)

@physiorehab 5 жыл бұрын

Great - you should also then check this one out: www.physiorehab.com/daily-rehab-videos/daily-rehab-49

@fit2function528 7 жыл бұрын

This is a great video, I was a Physio Tech for 7 years and I loved teaching this to patients.

@LoneVocalist 3 жыл бұрын

No one asked.

@neelanrubben6152 3 жыл бұрын

@@LoneVocalist shadefakap

@rubiksworld2170 3 жыл бұрын

@@LoneVocalist your comment wasn’t needed.

@stephanienash3093 6 жыл бұрын

Thank you kindly. Now I, finally, understand after being unsure if I’m doing the right things. 👍🏽

@senilecanuck9402 2 жыл бұрын

Just stumbled across this all these years later and wow. I’ve done some vacuums to strengthen my tva but have never found a video that effectively got me activating it as it’s intended, much less been able to feel it and my pelvic floor working together automatically as they should. They are both weak but now that I know how to activate them in normal posture without tensing a pile of other muscles I should be able to work at getting them firing and building themselves back up during other activities. Thank you for this great explanation!

@physiorehab Жыл бұрын

Check out the follow on video for a up to date version too!

@melanieolsson606 7 жыл бұрын

Thank you! This will make my yoga practice much easier. I have been struggling with this "navel to spine" and this will certainly do the trick :)

@breannanagy1342 2 жыл бұрын

I couldn't understand how to activate the TAs with pelvic floor engaged until this video. Thank you so much!

@physiorehab 2 жыл бұрын

Great!

@brightandcheary 8 жыл бұрын

Thank you Tim, At last, a correct and perfect method to teach abdominal engagement. Very clear directions.

@sierrahaskett1532 7 жыл бұрын

brightandcheary I'm "

@danzer013 5 жыл бұрын

so basically it's rocket science

@tomwolthuis3685 3 жыл бұрын

Exactly. Much to difficult explanation

@josephmoore8864 2 жыл бұрын

@@tomwolthuis3685 The explanation is great. The bracing is what is hard to figure out.

@ThomasDoubting5 2 жыл бұрын

It's difficult

@domzbu 2 жыл бұрын

@@josephmoore8864 check out Dr Peter O Sullivan, and also the PhysioTutors channel. Search them and “core”. Core stability is an industry but isn’t supported by the bulk of medical research. Just keep moving, exercising normally, walking, and sit less. Stay positive and avoid stiffening just because the fad says so.

@OliverJames69 2 жыл бұрын

Man this guy really doesn’t like putting shit into simple terms ay hahaha. Feel like if you were this knowledgeable with palates and these terms. You would know to engage your fucking core hahahah

@nicktee7847 3 жыл бұрын

I'm a student physio at Fiji School of Medicine (FNU), this session help me alot when working in women's health prenatal n postnatal😊 you got my subscription👍❤

@physiorehab 3 жыл бұрын

Great! Hope physio school goes well

@yossz3473 Жыл бұрын

hi, it is all in the simple explanation and understanding the movement. thank you!

@physiorehab Жыл бұрын

👍

@TheGreen123forest 2 жыл бұрын

After watching your lower back video I got less spasm thankful to you

@physiorehab 2 жыл бұрын

Great! 😄👍

@maryhealyj 4 жыл бұрын

This is absolutely perfect for many of my beginner personal training clients. I so appreciate the way you break it down and guide it through. Absolutely fantastic.

@physiorehab 4 жыл бұрын

Thanks Mary - have a look at the other Ore recent video too on TA

@potrelviewer9536 10 ай бұрын

My biggest issue about core muscles activation is that whenever I slightly engage them, my lungs stop working, my entire belly locks itself. The only core muscle that I can properly use is the diaphragm; being a pro French Horn player, it's mandatory that I use the diaphragm for my musical techniques.

@sandra.b7207 Жыл бұрын

OMG.. No body explain this to me before Thank you sooo much

@physiorehab Жыл бұрын

Check out the more recent video on this too!

@bmnihaal Жыл бұрын

I'm having a herniated disc n my physio told to do exercises by activating the core muscles, sounded strange but it seems it should be. Great video btw ❤️

@stephanihayes1517 Жыл бұрын

Watching this after straining my neck so bad after core workouts… I literally get sick so bad. Hopefully this will help me !

@user-cb4rj3dy3w 5 жыл бұрын

For the first time I have understood how it works and i felt the results immediately ! So many thanks to the trainer! Tatiana, Russia

@physiorehab 5 жыл бұрын

Татьяна Мануковская glad it helps! You should check out the latest one too

@JL-qu3xj 3 жыл бұрын

Very approachable and easy to connect with, thanks. And love that last moment when you're trying to have your videographer cut ;-).

@physiorehab 3 жыл бұрын

Old video that one! Glad you likes though

@sylviacharriemcdonald7644 2 жыл бұрын

Good stuff you take the time and explain everything in way that people will understand very easy. Thanks.

@physiorehab 2 жыл бұрын

👍

@kosyobiagazie6740 5 жыл бұрын

So complex. Came for a simple and relatable video. Who understands?

@physiorehab 5 жыл бұрын

Kosy Obiagazie try the updated video on this to see if you can follow that: kzfaq.info/get/bejne/qtZopbiXqM_Dn3U.html

@alphamale3141 3 жыл бұрын

Very helpful. I now see why my “stomach vacuums” were not helpful in toning my TVA.

@physiorehab 3 жыл бұрын

👍

@bullsmoothtime 7 жыл бұрын

Perfect vid, covered everything i needed. subbed for the no bs :)

@johnjohn-ne8fw Ай бұрын

Great video!

@physiorehab Ай бұрын

Glad you enjoyed it

@mariadaniels2036 5 жыл бұрын

I have watched so many videos on how to activate your TVA and this is the only one that made me realize how to do it. Thank you!!

@physiorehab 5 жыл бұрын

Hi Mary - also take a look at this its our latest video: www.physiorehab.com/daily-rehab-videos/daily-rehab-49

@kenalanfitness 3 жыл бұрын

Well-done. Finally.

@physiorehab 3 жыл бұрын

Have a look at the other video as well!

@ditach3693 3 жыл бұрын

He has better shaped legs than I do. Shows how much work I need to do. Gonna try this. Have super weak core.

@physiorehab 3 жыл бұрын

Hope you go well with it!

@ardi6222 4 жыл бұрын

PHENOMENAL VIDEO!

@geoffdunkley4322 6 жыл бұрын

This is awesome bud. thanks heaps for this vid🤙

@kamikamran2196 6 жыл бұрын

It was amazing, you did it , thanks a lot.

@infocrewtick 4 ай бұрын

Thank you so much :) You explained sth very difficult into easy terms .

@physiorehab 4 ай бұрын

Glad it was helpful!

@sandyny Жыл бұрын

Wowo amazing! I never wouldve thought to engage my pelvic floor as well!

@physiorehab Жыл бұрын

👍

@humminbird6990 4 жыл бұрын

Thanks Tim, Hope this will help me on my lower back problem

@physiorehab 4 жыл бұрын

Great!

@nirte12 6 жыл бұрын

Thanks very nice explanation

@janine5314 11 ай бұрын

Thank you for this video!

@physiorehab 11 ай бұрын

Glad it was helpful!

@andrearichards4822 4 жыл бұрын

Hi. Thanks for posting this great video. This is the first one I've found that has an understandable explanation of how to turn on your core. Thank you! Can you please let me know why it's important to turn on the core muscles when you breathe out? Is there a difference if you do it when you breathe in? Thanks in advance.

@physiorehab 4 жыл бұрын

Hi Andrea - I suggest you watch the follow up video: kzfaq.info/get/bejne/qtZopbiXqM_Dn3U.html

@tubeyrich 2 жыл бұрын

Thank you so much for this in-depth explanation and demo: really really helpful! 🙏😃

@physiorehab 2 жыл бұрын

Glad you like this old gem!

@joshuaitalo1134 2 жыл бұрын

This is so subtly amazing like wow :0 that tiny squeez of trying to stop pee sucks the tva down , it’s like a slight feeling followed by a muscle movement , hard to explain , nothing like forcing a muscle contraction ,

@CarloYanez 4 жыл бұрын

Very concise and well explained.

@physiorehab 4 жыл бұрын

Thanks 🙏

@Electricfy706 3 жыл бұрын

Your video is very good but can you a subtitle for the video as well because the auto generated is not doing justice for the video.

@StephenHoward56 7 жыл бұрын

This this the best explanation yet. Thanks very much

@carriefawcett9990 3 жыл бұрын

Thankyou! So informative!

@physiorehab 3 жыл бұрын

Glad you found it helpful

@chrisyoung5885 5 жыл бұрын

great video, will direct patients/clients to it in the future

@physiorehab 5 жыл бұрын

Also take a look at this one its the most recent: www.physiorehab.com/daily-rehab-videos/daily-rehab-49

@hussienbasher5981 4 жыл бұрын

Thank you its was so so helpful to me

@physiorehab 4 жыл бұрын

Hussien Basher great check the other recent video out it’s better

@mifreeman3399 3 жыл бұрын

this is amazing thank you!

@physiorehab 3 жыл бұрын

😉

@lia-forgmail 3 жыл бұрын

I'm hoping this can help during ab workouts that involve a lot of leg lifting! Because I always end up just way overworking my hip flexors haha!

@physiorehab 3 жыл бұрын

Go for it

@populigaudeamus6299 4 жыл бұрын

Thank you for sharing, however the shorts are in the way to clearly see what you are talking about.

@physiorehab 4 жыл бұрын

P G noted! Try the other recent video on this

@Swanicorn 5 жыл бұрын

Can't do it. Can you start one more step backwards from these exercises. I don't think I have any mental control over those muscles and that messing up my butt muscles IMO. When you asked to roll the pelvis to it's extremes when lying down, I don't think I was using those muscles, it was all lower back. So it seems I just don't have any control on the pelvic muscles at my will. Here's what I tried to do: I sit on a chair, 90 degrees in the knees position, and then raise the thighs up in that position. I can feel those muscles heating up.

@physiorehab 5 жыл бұрын

Swagat Suryawanshi well you DO have control over those muscles at Will - everytime you hold a wee to stop going to the toilet you are using your pelvic floor muscles. Focus on holding a wee with these exercises and see how the TA responds then

@Gunsforshow1 5 жыл бұрын

@@physiorehab I have no problem doing the "holding the wee-movement", but i can't feel anything in the TVA.

@Ladynipchick2 Жыл бұрын

I've always worried because when I engage my pelvic floor, my TA always kicks in - and I was always hearing that the pelvic floor has to be worked in isolation, but found it impossible not to do pelvic floor and TA at the same time. Hope I'm understanding this video right!

@physiorehab Жыл бұрын

No they both work together

@davisne 4 жыл бұрын

Very good info man

@hadeedyousaf2570 6 жыл бұрын

Am I the only one who doesn't get it

@billrutab7791 5 жыл бұрын

Correct core activation - engage you TA and pelvic floor

@Bud-xy5ee 4 жыл бұрын

I don't get it. Wish I would

@oohellosaweenaoo 3 жыл бұрын

I don’t get it either, I was working with my pt and I’m so confused so she send me this video and I’m still confused. 😰

@aramisnasirianfar7652 3 жыл бұрын

Its basically like flexing your abs when you're outdoor and want to pretend you have a SIX-Pack but without doing it with your abdominal muscles and only doing it with muscles around your bladder. this is the best video i found to explain it with exhale, because as you exhale you actually engage that muscle in your lower abdomen area. lastly, if you still dont get it, maybe you are doing it without knowing it. so dont panic :)

@oohellosaweenaoo 3 жыл бұрын

@@aramisnasirianfar7652 Thankyou 😅

@mehakkataria7058 4 жыл бұрын

you are awesome sir

@stephaniejohnston7991 2 жыл бұрын

this is amazing! This is honestly the most helpful way to do this and i think I finally get it! So...how often do we keep this engaged? Is this turned on all day? WIth housework, walking around, living? Does that make sense? Also, I'm healing from a severe disc herniation (I had surgery 5 years back and am determined to avoid it ever again) and have a toddler and a family to care for. So far the past several months Ive been doing the bear minimum and finally am healing but I need help understanding what to do to go back to real life without undoing the healing and i feel like learning this is my first step. Any help and advice would be amazing. Wish I could come get treated in your clinic!

@physiorehab 2 жыл бұрын

Have a look at the more recent activation video

@debtempleton9424 5 жыл бұрын

Great video thank you. You explain stuff so well. Cheers, DEB T

@zitabush352 3 жыл бұрын

Thank you

@masaledarbhartiya5831 6 жыл бұрын

Can you please tell me that do I need to activate/engage my core muscles consciously Everytime I do a squat or deadlift or will it get engaged automatically/subconsciously as it becomes strong ???

@chrisyoung5885 5 жыл бұрын

subconsciously to the most part, but you can activate it consciously to help.

@kellywahlang4144 5 жыл бұрын

i have unsolved diastasis recti for 3 years. now im on an electric muscle stimulator for DR, i have to contract my abdominal muscle and pelvis floor at the same time with controlling my breathing..its so hard

@Gchannel0 2 жыл бұрын

Well said. It is confusing with many vidoes informing to engage core with pelvic tilt. It jeopardizes spine position. Thanks for the clarification. Now my question is, is there any exercise on the back that requires holding in pelvic tilt? Eg., Dead bug. Everywhere I read/ watch, I hear folks asking to do so but it doesn't make sense. Appreciate your help.

@physiorehab 2 жыл бұрын

Dead bug should also be neutral. Sit ups go into flexion / pelvic tilt

@crev1018 3 жыл бұрын

Ive heard people say correct pelvic floor is when your bum hole pulls in or feels tight, is that wrong? i did a lot of exersizes based off that a couple years ago and ive had disabling chronic lower right back pain since those days

@carriebay 6 жыл бұрын

Very helpful!

@elliottdiamond9263 6 жыл бұрын

Hey Tim, really like your video channel. I had a question about the place of teaching TA and PVM activation in the chronic back pain clientele. How would you respond to the recent teachings of Peter O'Sullivan and the group of people that are beginning to fade out the teachings of core stability to the chronic non specific LBP patients. Do you feel like there still needs to be a presence of both schools of thought? Cheers Elliott - Physio at Bendigo hospital in the outpatient rehab clinic.

@physiorehab 6 жыл бұрын

Hi Elliott, I use a mixture to help most people. TA and breathing couple with outer core work like Stuart McGill. The trick is to use what works and multiple tools to suit different presentations and people. :)

@elliottdiamond9263 6 жыл бұрын

Physio Fitness | Physio REHAB | Tim Keeley thanks for that Tim! Cheers 👍

@LarryP248 9 ай бұрын

This content is a revelation. A book with a corresponding message transformed my life. "Rising From Within: Unlocking Your Innate Power to Conquer Adversity" by Vincent Starling

@dipendermaan1315 Жыл бұрын

Should TA engaged when you are running and what about during heavy lifting?

@physiorehab Жыл бұрын

Should be automatic

@TealCheetah 4 жыл бұрын

Thank you. Did this at PT but the printout she sent me home with wasn't helpful and I'd forgotten how to do the exercise.

@physiorehab 4 жыл бұрын

Great - have a look at the latest one too for more insight

@serbiano1 7 жыл бұрын

really good verbal cues man. i'm gonna use these with my classmates if thats okay?

@physiorehab 7 жыл бұрын

serbiano1 👍🏽

@serafinaobi 6 жыл бұрын

thanks doc

@MM-ih2tw 2 жыл бұрын

Great video. I have pes Anserine on my right knee. It hurts while walking. U reckon I can try this technique while walking to help my pes anserine bursitis?

@physiorehab 2 жыл бұрын

Of course!

@lizbergh 5 жыл бұрын

Hi, I really think you did a great job with the verbal cues in this video, and I have a big question that hopefully you can answer. I feel like keeping the TA engaged while in motion is important, but how can you do that if you relax it every time you inhale? Like your core gets sloppy every time you inhale?

@physiorehab 5 жыл бұрын

Hi Liz - easy answer to that - check this video out: www.physiorehab.com/daily-rehab-videos/daily-rehab-49

@physiorehab 5 жыл бұрын

The new video is up on you tube now

@johngoh767 Жыл бұрын

Tim Keeley, what is TA and TVA? Thank you.

@physiorehab Жыл бұрын

Transversus Adbominus.

@96Shalom 4 жыл бұрын

Surely there is an easier way to explain this

@physiorehab 4 жыл бұрын

Try the related video on the same topic!

@danielzbigniew7967 3 жыл бұрын

Thanks for the video. Just wondering however you say to only slightly activate the front Kegel for stabilisation. Why not both front and back or is there a reason only to do front? Thanks

@physiorehab 3 жыл бұрын

Back will create butt clenching and there is no need to over recruit the pelvic floor

@danielzbigniew7967 3 жыл бұрын

@@physiorehab Thanks for the reply!

@PawanKumar-ux5ee Жыл бұрын

Thanks. This is wonderful video. Having a small query - you mentioned brain then pelvic then abdominal.. does this mean that first the butts will be squeezed(pelvic action) and then we need to press abdominal a bit ? So the butts and abdominal both will be in action and pressed state. I am having disc bulg so finding answer to this query.

@physiorehab Жыл бұрын

Have a look at the latest TA / pelvic floor video perhaps

@heragr2912 Жыл бұрын

I would like to strengthen my TVA and pelvic floor, especially for pregnancy. It seems using a breathing tool - like The Breather - helps me get deeper breaths in and out. Is this another way to help those abs, breathing in and out through that tool? It helps in better forcing the breath.

@lily336402 5 ай бұрын

Is it good to engage/tighten the pelvic floor all the time when doing exercise?

@wolfgangouille 3 жыл бұрын

Thanks Jim Jefferies.

@frzzee1879 5 жыл бұрын

hi Tim is it safe/effective to do this flat on back but with the knees down ?

@physiorehab 5 жыл бұрын

frz Zee it’s ok but less pressure on the lower back and easier to keep neutral when knees bent

@mediauser82 Жыл бұрын

Bu hareketleri yaparken ağrı hissediyorum. Devam etmeli miyim?

@physiorehab Жыл бұрын

English?

@mediauser82 Жыл бұрын

@@physiorehab I feel pain while doing these movements. should i continue?

@mediauser82 Жыл бұрын

@@physiorehab I can't move in the morning when I sleep on my right and left side. I have terrible pains.

@dawnborchert772 9 ай бұрын

I can't seem to do any of the ab stuff. I keep trying they just do nothing😢

@shrinidhimanakiwala6512 2 жыл бұрын

Nice video! If I do core activation as suggested, does it include keggle or it is different than above? If I understand it correctly, kegel is a subset of core activation as it involves squeezing pelvic floor muscles

@physiorehab 2 жыл бұрын

Includes the keegle to start with yes

@shrinidhimanakiwala6512 2 жыл бұрын

@@physiorehab thank you! It is indeed helpful

@hoho7151 Жыл бұрын

Can't hear your audio very well.

@physiorehab Жыл бұрын

Old video that one

@joeyramnarine214 Жыл бұрын

Funny thing tho when i really moved up when breathing out it made me want to pee n i farted 🤣🤣🤣

@impacthealthandfitnessnz7021 Жыл бұрын

Hi! I was trying the first one, I am feeling my mid back contract is this normal? Also whilst trying to do the breath at the same time I couldn’t keep the pelvic floor pulled up or keep the tension on I felt my chest trying to tense. Is this because I have not built up the strength/awareness there?

@FlameOn-ul2rd Ай бұрын

how is it safe to stair up and down in diastasis recti

@amyp9010 2 жыл бұрын

I have to rewatch and rewatch again and again because my stomach have abs there but they go out like you said that I supposed to so I'm wondering how do I flatten that I'm still trying to figure out how to do it to flatten my stomach out because this little Mount is little mound going on and I have a weak back lower back from after my last kid maybe my age too and I have a week transverse and I'm always trying to do all kinds of exercises and my abs just want to stick out instead of go flat down into my pelvic bone. So I'm not getting as lucky as everybody else who's understanding what's going on here I have watched a lot of videos on the transverse a lot of different ways and it's just so frustrating...

@physiorehab 2 жыл бұрын

Have a look at the more recent video on this

@user-vl5bg8bk4c 2 жыл бұрын

I doubt. Should the inner-core (TVA, Pelvic, Multifidus) contraction always be at 30% irrespective of the weight that I am lifting? If I am doing a heavy squat, should I (1) Keep the inner-core contraction constant at 30% AND, (2) Adjust the outer-core contraction (bracing) based on the weight? Kindly reply.

@physiorehab 2 жыл бұрын

No, 30% is to learnt to engage at a low level. Abdominal bracing should increase relative to the load lifted or demand needs to stiffen and support the spine to bear load

@user-vl5bg8bk4c 2 жыл бұрын

@@physiorehab Still unclear. So inner-core contraction (TVA, Pelvic, Multifidus) AND outer-core bracing - BOTH should increase relative to the load lifted?

@salmankazi5308 8 жыл бұрын

Does This helps in stopping Urine Dribbling..?

@6packbootcamp131 8 жыл бұрын

+D.R.T Rockers!! WTF! Lol

@tamarquaye 8 жыл бұрын

it does

@salmankazi5308 8 жыл бұрын

6 Pack Bootcamp what happened to u , u bitch!!

@jonaswillem9596 7 жыл бұрын

I think excersises of the lower abdominals, and probably lower inner ab work too - definitely can help with this. Check it out on Google - good luck!

@snoozehard 7 жыл бұрын

yeap, pelvic floor exercises are a thing for that afaik

@alessferraraarbert 4 жыл бұрын

Guys anyone knows if theres any kind of kinnetic relation btwn TVA and scapular Positioning?

@ryrez4478 6 жыл бұрын

Can a breathing dysfunction cause a tva and pelvis dysfunction?

@physiorehab 6 жыл бұрын

Breathing and diaphragm movement / function is all part of bthe core unit, so yes it can CONTRIBUTE to problems but may not necessarily CAUSE it.

@momteacherlessons7296 Жыл бұрын

My belly button always goes up...

@isabela6926 Жыл бұрын

I dont get it

@physiorehab 11 ай бұрын

Best to see a pelvic floor physio in person

@abelardogreen 3 жыл бұрын

Tie it to every breath? Tiny activation . . . Over time potbelly stove becomes wildfire

@Forgivemankind 2 жыл бұрын

👍🏻👍🏻

@physiorehab 2 жыл бұрын

👍

@harmanie12344 2 жыл бұрын

Is it safe if having sciatica

@physiorehab 2 жыл бұрын

Well it’s not ideal, usually means something is not right. Perhaps get that assessed

@BeachLover-kn5ov 5 жыл бұрын

Do u believe I can naturally close my Diastasis Recti and not go thru surgery ? I have been told to do core strengthening but there are some that actually make the DR worse (crunches) or (leg lifting) I also have two hernias I am dealing with.

@physiorehab 5 жыл бұрын

Core strengthening is to improve the strength as your abdominal structure has changed. And yes crunches are not a great idea.Have a look at out back and core rehab program this may steer you i the right direction: www.physiorehab.com/rehab-programs-lower-back-core-rehab