Thank you for attending ”Understanding the Core for Health and Performance”
Below you will see videos or pictures as well as some comments on exercises I presented.
Note that difficulty progresses as you go down the list, if you want to try these start at the top and work your way down.
These are no substitution for getting an personal assessment and exercise plan, so if any cause discomfort, please don’t push yourself to do them, and come see me!
Breathing reset
Abdominal release
Abdominal release
Get on all 4. Allow your spine to assume its natural position under gravity. Let your belly drop. Allow your neck to relax down. Breathe with the sides of your ribs. Spend 1-3 minutes in this position and pay attention to feelings of release in your lower abdomen.
Psoas release
psoas release
Lay on your back. Support your upper back – under the shoulderblades with a couple of pillows. Support your head as well. Allow your ribcage to fall closer to the ground under the force of gravity. Spend 2-3 min in this position.
Crocodile breathing
Crocodile breathing
For crocodile breathing just lay face down. Take deep breaths, pressing your belly into the floor, and relaxing your body on the exhale. Imagine your lower ribcage and the sides of your torso fill with air. You can spend as long as you like in this position.
Static stability
Bird dog
Get on all 4. Find a stable lumbar curve. Gently activate your abdominal muscles. Without changing the position of your lower back extend the opposite arm and leg. Hold for 20 seconds and switch sides. Repeat 3-4 times.
Kneeling side bridge
Assume a side kneeling position (first option in the video). Place your elbow directly under your shoulder. Hold yourself up with the muscles wrapping the side of your torso. Breathe. Do 10 -60 seconds on each side – 2-4 sets. As you progress in strength try the other options in the video.
Dynamic stability
McGill crunch
Place a hand (hands) in the small of your back. Bring chin to chest, exhale and lift your upper body using your abdominal muscles. Make sure your abdomen stays flat and belly button comes close to lumbar spine (you should see nothing sticking up as you go higher). Do 15-20 reps, 2-4 sets.
Stir the pot
Assume a plank position on a ball. Activate your abdominals by gently lifting the ribcage. Make small circle movements with your elbows, 5-15 each side – 2-4 sets.
Farmer’s walks
Grab two heavy dumbbells or kettlebells. Keeping torso upright and abs tight walk for 30-60 seconds, 2-4 sets.
In addition to these exercises, you can do a lot of exercises in the gym in the half kneeling or kneeling position – this will ensure you equally engage your torso on both sides and help you translate movement diagonally.
To see the presentation from Jan 22 – you can click below!
Understanding the Core for Health and Performance _ Precision Chriopractic
If you have any questions, please write me at eatloveandtrain@gmail.com or call me at 949 429 9800!
in health:
Galina Denzel