C2: Torso Flexion “Abdominal crunch/ Standing sit-up”
CORE BY INTENTIONAL MOVEMENT • 2m 2s
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 the top-back aspect of your head, with a tall/long torso. Maintain feeling of engagement in the abdomen as you lengthen.
Reminder: Be aware of only going to the ‘natural block’ of the muscle. A muscle can only shorten to half its resting length. You low back (posterior pelvic tilt) should remain firm against the throughout all exercises.
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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...
