C1: Deep Core “Pelvic tilts/ Pour the bucket”
CORE BY INTENTIONAL MOVEMENT
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2m 1s
Targeted Muscles: Transverse Abdominus & Multifidii
Purpose: To help stabilize the body during movement and protect the back from injury while weight bearing.
Setup: Standing wall protocol.
Exhale: Arch your low back with an anterior pelvic tilt, moving only the hips.
Inhale: Draw lumbar back against the wall (posterior pelvic tilt).
Reminder: Feel the movement being done from the core. Knees & shoulders remain immobile throughout movements. Imagine your hips are like a bucket filled with water and that you are tilting the bucket forwards to dump the water out the front, then backwards to dump the water out the back.
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C2: Torso Flexion “Abdominal crunch/ ...
Targeted Muscles: Rectus Abdominus
Purpose: To help support the upper body and maintain a more functional posture.
Setup: Standing wall protocol. Gently place fingertips behind the ears.
Exhale: Lead with chest as you draw forward, keeping chin level/parallel with the ground
Inhale: Lead with... -
C3: Torso Rotations “Abdominal twist”
Targeted Muscles: External & Internal obliques
Purpose: To help turn the upper body and protect against collapse of the upper body laterally.
Setup: Place one hand with finger tips gently behind the ears. Allow other arm to rest down by your side.
Exhale: Slightly draw your chest forward, on...
