Strengthening your abdominal muscles, Reclaim Your Stability With Core Exercises For Stroke Recovery

 

The Only Core Exercises You Need For Strength And Stability!

These abdominal exercises aim to ensure that your core muscles are strong and functional.

TODAY, I’m going to focus on one exercise that you can do for every abdominal muscle.

It’s not to achieve a flat stomach, but to strengthen your core muscles to help stabilise your body, allowing you to move in any direction without losing your balance.

From a rehabilitation perspective, a strong core can help alleviate lower back pain, improve spinal alignment and reduce the risk of injury during physical activity.

A strong core doesn’t necessarily mean a toned stomach, while a visible six-pack does not always equate to a strong core.

A six-pack looks good with or without clothes, no doubt, but you have to ensure it is also functional.

Having visible abdominal muscles just means your body fat percentage is low enough to show the muscle fibres beneath subcutaneous fat.

Doing core exercises alone won’t help as burning off body fat is best accomplished by modifying the diet and engaging in cardiovascular activities.

And the reality is that the older you get, the harder it is to trim fat and build muscle.

We have five main muscles in our abdomen:

> Rectus abdominis – the top or

superficial layer.

> Pyramidalis – a small triangular muscle, anterior to (in front of ) the rectus abdominis muscle.

> External obliques – outermost abdominal muscles, extending from the lower half of the ribs around and down to the pelvis.

> Internal obliques – muscles on the lateral (outer) side of the abdomen and anterior to (in front of ) the external oblique muscles.

> Transversus abdominis – the deepest layer.

Of the five, the transversus abdominis is the hardest to get to because it is located in the deepest area.

Virtually all daily movements and activities involve the abdominal muscles to some extent, from walking/running and putting on shoes to playing board games.

However, they don’t bulk up to the degree of other muscles because they are relatively thin structures.

That said, try out these four exercises.

Perhaps do them two or three times a week as all muscles need to be rested in between workouts.

If you’re a beginner, stick to one set of all the exercises, and build up from there.

By Revathi Murugappan , a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@ thestar.com.my. The information contained in this column is for general educational purposes only. neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

Reclaim Your Stability With Core Exercises For Stroke Recovery

After a stroke, many patients struggle with poor control and strength in the muscles on one side of the body. While the focus of recovery is often on the limbs and facial muscles, without a strong core, extremities and the rest of the body may suffer. With the help of these core exercises for stroke recovery, you can continue to make recovery progress at home on your own.

Beth Thornton and Kathryn Smith, physiotherapists at Physio At Home, promote the importance of core strength in stroke recovery. When the core is strong, the rest of the body benefits. Not to mention, a stroke can impact the core more than many patients realize. When working with stroke victims, Thornton and Smith emphasize the importance of the core in overall recovery and recommends specific core exercises for stroke recovery patients can perform at home to help strengthen the core.

As with any new exercise, stroke victims should talk with their healthcare provider before attempting any of these. If the exercises cause pain, the individual should stop.

Basic Level Core Strength Exercises

Strokes are life-threatening events that can cause irreversible neurological damage, so the recovery period is as much about retraining the brain as it is about strengthening the muscles. In order to regain use of your core muscles, you must keep them active in order to create the brain connections you need to improve after a stroke.
When first starting out, consider practicing these basic level core exercises:

1) Pelvic Floor Contractions

Pelvic floor contractions, also known as Kegels, can help strengthen the muscles on the pelvic floor, which is the muscular base of the abdomen attached to the pelvis.

First, find the muscles by imagining that you are trying to hold urine or stop from passing gas. Squeeze these muscles by lifting and drawing in, then hold for a count of three. Relax then repeat, gradually increasing the holding time until you can hold for 10 seconds.

If at any point you feel the contraction relaxing, let it relax completely and rest for 10 seconds before contracting again.Repeat the exercise 10 times.

2) Knee Rolling

Lay on your back with your hands resting at your side. Bend your knees and place your feet flat on the floor. Roll your hips so that your knees push to the left, then to the right, then back to center. Repeat 10-20 times.

3) Single Leg Drop-Outs

Lay on the floor with the hips and feet flat with the knees bent. Keep the pelvis still, using the hands to keep it in place if needed. Inhale, and drop the left knee to the left, as far as possible without lifting the pelvis, keeping the knee bent. Exhale, and draw the knee back in. Repeat 5 times per side.

Intermediate Level Core Strength Exercises

Once you begin building some strength, you are ready to progress in your exercise practice. These intermediate exercises will challenge a larger number of core muscles and build even more strength.

4) Single Leg Bridging

Lay on the exercise mat and place one leg flat on the floor with the knee bent. Place the other leg on an exercise ball. Using the core muscles, lift the pelvis off the mat and slowly lower back down. Repeat for 10 repetitions, then switch legs.

5) Side Laying Clams

Clams are a great exercise for your core as well as your legs. Lie down on your side with your knees bent, resting one knee on top of the other. Keeping your feet together, lift the upper knee towards the ceiling and hold your knees apart for 10 seconds. Next, slowly lower your knee back down. Be careful not to roll your hips back. Repeat 5-10 times on each side.

6) Four-Point Kneeling

Kneel on the ground and place your hands flat on the ground so you are in a crawling stance. Contract the pelvic floor and raise one leg while lifting the opposite arm. Hold for a few seconds, and return to the starting position, repeating with the opposite arm and leg. Repeat for two to three sets of 10 reps each.

Advanced Level Exercises

As you continue to develop your core muscles, you will be ready to add more intensity. These advanced exercises increase the intensity of the intermediate exercises so you can regain a strong, healthy core.

7) Bridging with Arms Above Head

Lay on an exercise mat with your shoulders and lower back flat on the floor. Support your legs on an exercise ball. Lift your arms above your head, then use the core muscles to lift your hips off the floor until your body is in a straight line from heels to shoulders. Slowly lower back down and repeat 10-15 times.

8) Bilateral Leg Cycling

Lay on the floor and lift the legs off of the ground, holding them in a cycling position. Then, cycle as if you are riding a bicycle in the air. Rest and repeat 10 times.

9) Superman Pose

Imagine superman flying through the air. Now, lay on the floor on your stomach and take this same position, arms and legs extended. Hold to strengthen the core muscles in your back, and relax.Hold the position for 2-5 seconds and repeat 10 times.

When Retraining the Brain and Body After a Stroke, Don't Neglect the Core

A stroke is a life-altering event that can happen in an instance. For many stroke patients, it serves as a wake up call to pay closer attention to health and wellness. A pro-active approach to retraining the muscles and the brain after a stroke is a great first step towards a healthier life.

When working at home, do not neglect those crucial core muscles. With a little bit of attention to the core, and the help of Saebo products to strengthen the hands, arms, and shoulders, you can experience a high quality of life after a stroke.

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Whether you are a caregiver, occupational therapist or even a stroke survivor yourself, Saebo provides stroke survivors young or old access to transformative and life changing products. We pride ourselves on providing affordable, easily accessible, and cutting-edge solutions to people suffering from impaired mobility and function. We have several products to help with the stroke recovery and rehabilitation process. From the SaeboFlex, which allows clients to incorporate their hand functionally in therapy or at home, to the SaeboMAS, an unweighting device used to assist the arm during daily living tasks and exercise training, we are commitment to helping create innovative products for stroke recovery. Check out all of our product offerings or let us help you find which

 product is right for you.

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中風7天就恢復，它是中風剋星，血管堵了喝一杯，30秒疏通腦部血管，打通全身經絡，知道的都賺翻了

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STROKE PREVENTION, EXERCISES FOR YOUR BODY; Recognising the warning signs of stroke; Caring for a stroke survivor

12 Minutes Simple Massage to Prevent a Stroke Attack - Taught by a Renowned Professor

Inspired to serve by the legacy of Sun Yat Sen, who shaped modern China

 

Shining Sun: Honouring Dr Sun at the 100th anniversary of his demise at the Sun Yat Sen Museum in George Town, Penang. (Below) Dr Yee sharing some of the stories he was told while growing up about Dr Sun, at the Sun Yat Sen Museum. — ZHAFARAN NASIB/The Star

GEORGE TOWN: They are both medical doctors who share the same birthday on Nov 12.

And just like Father of Modern China the late Dr Sun Yat Sen, octogenarian Datuk Seri Dr Yee Thiam Sun had embarked on a path dedicating his life to serving the people.

At 81, Dr Yee continues to work from his clinic in Lebuh Carnavon treating patients and offering consultations at a discounted rate.

The buck does not stop there as the calm and humble Dr Yee also wears many other hats being a Scout leader, JCI (Junior Chamber International) leader, St John Ambulance of Malaysia, Penang commander, UN Youth leader, senior logistician who has been actively involved in humanitarian logistics movements, holding the title of Fellow of LogM (FLogM/Senior Logistician) and the position of honorary president of LogM.

He has also been mentoring and providing opportunities to leaders, especially young ones, through his involvement with Scouts, St John, JCI, SMJKs, SJKCs, and other organisations.

Dr Yee was a King’s Scout (1961) and has received many awards from various organisations, including the government, Scouts and St John.

Datuk Seri Dr Yee Thiam Sun sharing the stories he was told growing up about Dr Sun Yat Sen, during the gathering of the 100th anniversary of his demise at the Sun Yat Sen Museum in George Town, Penang. (March 8, 2025) — ZHAFARAN NASIB/The Star.

The Yang di-Pertua Negeri of Penang had also conferred him the Darjah Gemilang Pangkuan Negeri (DGPN), which carries the title Datuk Seri.

Dr Yee recalled that his late grandfather had served as the Chinese political and revolutionary leader’s secretary while Dr Sun was in Penang.

“While growing up, my mother, whose birthday also fell on the same day as mine and Dr Sun’s, used to tell me about how Dr Sun had dedicated his life to serving and helping the people.

“Her stories had left a lasting impression on me and I too wanted to serve the people in some way or another.

“I adopted Dr Sun’s motto to serve the people by running a clinic and charging less so that people do not feel the pinch.

“To be able to do this, I decided to work on my own because if I worked for others, I would not be able to charge less,” he said when met at the memorial event held at the Sun Yat Sen Museum Penang in Armenian Street to commemorate the 100th anniversary of the passing of Dr Sun.

Dr Yee also said that his maternal grandfather was an active supporter and spent most of his money on Dr Sun’s movement.

“My grandfather was a writer, and so he wrote for Dr Sun too,” he said.

Dr Yee added that despite his age, he wants to continue working to serve, just like his Dr Sun.

Businessman Dr Lawrence Khoo, in his 50s, said his grandfather was an ardent supporter of Dr Sun and had offered assistance in many ways.

“Dr Sun believed in education being of utmost importance and my grandfather as his supporter, started the Chung Ling High School and Penang Chinese Girls’ High School as well as Kwong Wah Yit Poh (a Chinese-language newspaper) here in Penang.

“We still follow his ideology that education is important and that women must be treated as equals.

“This has influenced me and I believe that we all need education and to be treated equally regardless of gender,” he said.

During the gathering, museum custodian Khoo Salma shared that a short video about how the Chinese community from other countries remember Dr Sun will be released on March 12, the actual death anniversary.

“Dr Sun was the towering figure of his time and the first provisional president of the China republic.

“He was a man with a vision who never gave up,” she said.

At the museum, Khoo said they share his (Dr Sun’s) story daily with visitors.

“This keeps his story alive.”

Born in 1866 in Guangdong province in China, Dr Sun studied medicine in Hong Kong and became a doctor.

He started his revolutionary career in 1894 and staged his first uprising in China a year later after forming Xing Zhong Hui in Honolulu.

He travelled around the world in search of support and came to Penang five times from 1906 to 1912.

Often called the “Father of Modern China”, Dr Sun played a key role in the overthrow of the Qing Dynasty in 1911.

He was the first provisional president when the Republic of China was established in 1912.

He passed away on March 12, 1925, after battling cancer.

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Sun Yat-sen at 100: The revolutionary who shaped modern China

Wednesday, March 12, marks 100 years since the death of Chinese revolutionary and politician Sun Yat-sen, the “Father of the Nation.”

Sun was a Chinese revolutionary leader and political philosopher, often referred to as the "Father of Modern China" for his pivotal role in overthrowing the Qing dynasty and establishing the Republic of China. Born on November 12, 1866, in Cuiheng Village, Guangdong Province, Sun received a Western-style education in Hawaii and later studied medicine in Hong Kong. His exposure to Western ideas and the decline of the Qing dynasty fueled his determination to reform China.

Sun founded the Revive China Society in 1894, advocating for the overthrow of the Qing and the establishment of a modern republic. His revolutionary efforts culminated in the 1911 Xinhai Revolution, which ended over 2,000 years of imperial rule. On January 1, 1912, Sun was inaugurated as the provisional president of the Republic of China, though he soon stepped aside to promote unity.

Sun's political philosophy, the Three Principles of the People (nationalism, democracy, and people's livelihood), became the foundation of Chinese governance. Despite facing numerous challenges, including warlordism and foreign intervention, Sun remained committed to unifying China and modernizing its society. He reorganized the Nationalist Party (Kuomintang, or KMT) and formed alliances with the Communist Party of China to strengthen the revolutionary movement.

Sun passed away on March 12, 1925, in Beijing, leaving behind a legacy of revolution and reform. His ideas continue to influence both Taiwan and mainland China, where he is revered as a unifying figure.

Sun Yat-sen expressed his support for Zionism in a letter sent to N.E.B. Ezra, 24 April 1920. (credit: Abraham Schwadron Autograph Collection/National Library of Israel)

The Zionism letter

There was also a fascinating discovery back in 2021, when a letter written by Sun to a Shanghai Jew expressed support for the Zionist cause.

In the letter, dated April 24, 1920, Sun voiced his enthusiastic backing for Zionism, describing it as “one of the greatest  movements of the present time.” 

"[I] wish to assure you of my sympathy for this movement – which is one of the greatest movements of the present time," Yat-sen's letters reads. "All lovers of Democracy cannot help but support whole-heartedly and welcome with enthusiasm the movement to restore your wonderful and historic nation, which has contributed so much to the civilization of the world and which rightfully deserve [sic] an honorable place in the family of nations."

It was addressed to N.E.B. Ezra, a prominent writer, publisher, and the founder of the Shanghai Zionist Association. 

Sun is celebrated for his role in shaping modern Chinese history, and while his endorsement of Zionism has long been documented and the contents of the letter were previously known, the original signed copy has only recently been rediscovered, more than a century after it was written.

nternal records from the National Library indicate that the letter was in its collection since at least 1938, though it was never publicly cataloged or accessible to researchers until now. The exact path by which the letter arrived at the library remains unclear. 

“N.E.B. Ezra passed away in 1936. The letter’s arrival by 1938 suggests that Ezra himself may have donated it, or someone else sent it to the library after recognizing its historical importance,” National Library archivist Rachel Misrati stated at the time.

Sun and other Chinese leaders maintained warm relations with Jewish communities and figures, both locally and internationally. Many of these connections were forged during Sun’s years of exile before the Qing dynasty’s fall. A notable example is Morris “Two-Gun” Cohen, a Polish-born Jewish bodyguard and advisor to Sun, who was also a staunch Zionist.

Sun’s support for Zionism was not unique among national leaders of the time. Many prominent political figures expressed similar sentiments, driven by both ideological alignment and practical considerations - in 1946, Vietnamese leader Ho Chi Minh spent several days staying in the same hotel as David Ben-Gurion in Paris, where the two would often visit each other.

Legacy

Sun Yat-sen is still widely revered in Taiwan as the founding father of the Republic of China (ROC), though his legacy has evolved over time. His status remains prominent in official state narratives, but the way he is perceived has changed, particularly as Taiwanese identity has developed over the years. 

The Chinese Communist Party (CCP) of the mainland has also claimed Sun Yat-sen as part of its own revolutionary lineage, portraying him as an early forerunner of communism who opposed imperialism and laid the groundwork for modern China.

Is your tenant a criminal?

 

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KUALA LUMPUR: Property owners will have to be much more careful about who they rent to, following the announcement last week that the police will hold landlords responsible for crimes committed on their premises.

To help, the police have identified several red flags which owners should look out for when putting their premises up for rent.

“Be wary of those who pay large sums for advance payments and deposits,” Comm Datuk Seri Ramli Mohamed Yoosuf told The Star.

“Criminals, especially scammers, have paid up to six, or even 10 months’ rent in advance for condominium units. In some cases, there are scammers who purchase properties in cash.”

The Bukit Aman Commercial Crime Investigation Department (CCID) director said landlords, joint management bodies (JMB) of high rises, and security companies should also watch out for large groups of people staying in one property.

“If a condominium unit has 20 to 30 people staying there and they are rarely seen, that is deemed suspicious,” he said.

“Frequent changes in occupants will also occur, as well as ordering food from ehailing services and having lookouts posted in the lobby in case the authorities raid the premises.

“These are the telltale signs of premises being used by criminals, especially scam syndicates.”

ALSO NREAD: Experts: Focus on criminals, don’t ‘victimise’ landlords

He added that landlords, JMBs, and security companies can no longer claim ignorance if criminal activities occur on their properties or, in the case of security companies, on premises they have been hired to guard.

“We are really serious about focusing on holding such parties liable if criminal activities, especially scam call centres, occur on their properties.

“As I mentioned previously, we will take action against them under Section 120B of the Penal Code for criminal conspiracy. No longer are actions solely focused on syndicate members,” he said.

In this context, Comm Ramli said the CCID is also proposing amendments for Section 108 of the Penal Code for abetment (aiding an offender committing a crime).

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“While we can still take action under existing laws, the proposed amendments will give the police more jurisdictive power to further investigate owners of premises in connection with illegal activities occurring on their properties.

“We will also propose heavier penalties, including forfeiture of properties. We expect to submit the proposals to the Home Min­ister soon,” he said.

Following major crackdowns in Myanmar and Cambodia, scam syndicates are beginning to shift their call centres to other countries, including Malaysia.

This is why holding property owners, as well as security companies and JMBs, liable is vital, Comm Ramli said.

“Using the relevant laws will be a form of deterrent, making the three parties accountable, and in turn, reducing the number of scam call centres in the country,” he said.

ALSO READ: Urgent need for long-awaited residential tenancy law

Universiti Sains Malaysia criminologist Datuk Dr P. Sundra­moorthy said landlords have various methods to evaluate whether potential tenants might pose a risk during the tenancy period.

“Landlords can implement evaluation thorough screening procedures, such as conducting background checks and verifying employment and rental history,” he added.

Sundramoorthy said landlords can also check references from previous landlords.

They should also assess the tenant’s financial stability and observe their behaviour and interactions, he said.

In addition, being vigilant about local crime patterns and staying informed through community reports can help landlords identify potential risks too.

The senior criminologist said homeowners and landlords can take proactive measures such as installing security cameras, good lighting and secure entry systems.

“They can also foster a sense of community among tenants by encouraging communication and reporting suspicious activity,” he said.

Malaysians Against Rape, Assault and Snatch Theft (Marah) founder Dave Avran concurred with Sundramoorthy, saying that landlords have a duty to conduct proper background checks and ensure their properties aren’t being used for illegal purposes.

“Too often, scammers set up operations in rented homes or office spaces with little to no oversight.

“If landlords faced penalties, they would be more cautious about whom they rent to, thus reducing the likelihood of such incidents,” he said.

In some cases, property owners knowingly turn a blind eye, he added.

“Critics point to landlords who ignore red flags like tenants paying in cash, frequently changing occupants, or restricting access to parts of the property,” he said.

Urgent need for long-awaited residential tenancy law

PETALING JAYA: Following the announcement last week by the police that they could hold landlords responsible for illegal activities carried out on their property, it is now more urgent than ever that the long-awaited Residential Tenancy Act (RTA) be tabled, say stakeholders.

Malaysian Institute of Estate Agents president Tan Kian Aun said the Act should be expedited to address the rising cases of property-related scams, illegal activities, and landlord-tenant disputes.

“We’ve received a lot of complaints, not only from the public but also from real estate agents.

“Landlords are discovering that their units are being used for illegal activities such as online scams, illegal call centres, and even gambling – often only after neighbours complain or the tenants stop paying rent,” he said when contacted.

He shared a case in which a landlord only discovered that his condominium unit had been turned into an illegal call centre when the electricity bill skyrocketed and neighbours complained of suspicious activity.

“The tenant had passed all checks and even paid a six-month deposit. But when they stopped answering calls, we found the place rigged with wiring and computer set-ups, all hidden from plain view.

“Most landlords only realise what’s happening when the rent stops coming in or the police knock on their door,” he said.

Kian Aun said one essential provision of the proposed RTA should be to grant landlords the right to inspect their properties.

“You cannot put all of the blame on landlords. But landlords must also take responsibility.

“If we allow inspections, at least the owner or their agent can verify that the unit is being used properly,” Kian Aun said.

Housing and Local Government Minister Nga Kor Ming recently said the ministry is still drafting the RTA, which aims to regulate landlord-tenant relationships and ensure that both parties are given their rights and fulfil their obligations throughout the tenancy.

Senior lawyer Marcus Tan Kian Han, managing partner of Marcus Tan & Co, said property owners and joint management bodies (JMBs) should not be held fully accountable for illegal activities carried out by tenants unless there are clear laws or regulations in place.

“Whether it is fair and reasonable to impose such duties and obligations on property owners and JMBs depends on whether there are existing laws or regulations which, at the moment, there are none,” he said.

“In the absence of legislation requiring property owners to take such measures, it may not be truly fair and reasonable. It becomes more of a matter of common sense rather than a legal duty.”

In the absence of clear laws, Marcus suggested that property owners take proactive measures to protect themselves, such as verifying and keeping copies of tenants’ identification documents like identity cards, passports, or company registration papers.

He said owners should conduct background checks using available databases like the Credit Tip-Off Service or insolvency portals, and even conduct basic online searches to identify any possible red flags.

He also advised owners to seek tenants’ written consent to carry out comprehensive background searches that could reveal litigation history, and to include a clause in tenancy agreements that allows owners to inspect the property under reasonable notice, as well as indemnity clauses to protect themselves.

Marcus recommended that owners engage solicitors to draft stronger tenancy agreements and to use professional tools such as Handshake or public databases, including sanctions or wanted lists, to perform deeper checks on potential tenants.

He said JMBs should require landlords to submit copies of tenants’ identity documents and tenancy agreements for record-keeping and security purposes.

He added that JMBs should immediately notify landlords if security guards detect any suspicious or illegal activities, and they should pay attention to tenants who share access cards or to visitors not listed in the records provided by the landlord.

He said that without clear policies or regulations, both property owners and JMBs remain vulnerable to being implicated in criminal activities carried out by tenants and that firm guidelines are necessary to provide clarity and protection for all parties involved.

Related stories:

• Experts: Focus on criminals, don’t ‘victimise’ landlords
• Urgent need for long-awaited residential tenancy law
• When dangerous activities are lurking behind closed doors