What is an example of a home exercise that may help someone who dissociates from the abdomen/pelvis?

• A. Lying prone on a hard surface and pushing up using only the abdomen with deep breathing
• B. Sitting upright and tensing the abdominal muscles for several minutes
• C. Standing and bouncing on the toes
• D. Lying supine and doing leg raises

Answer: (A)

Focusing on coordinating the deep abdominal muscles with diaphragmatic breathing helps someone reconnect with the abdomen and pelvis and gain better core control. The best option is done lying face down on a hard surface, then pressing up using the abdominal muscles while keeping the breath slow and deep. This position helps you recruit the deep core (like the transverse abdominis) and pelvic floor without overrelying on the back or chest, and the breathing pattern builds awareness of how the abdomen moves with the diaphragm. It’s a gentle, low-load way to reestablish sensing and control in the abdominal-pelvic area, which can reduce dissociation.

The other options don’t promote that specific abdominal-pelvic awareness and control. Static tensing in a seated position ignores breathing coordination and can create unnecessary tension. Standing and bouncing or doing leg raises emphasize leg or back compensation and don’t teach the isolated abdominal activation and breathing pattern needed for reconnecting with the abdomen/pelvis.