Ready, set, move! 4 movements to engage your core
Stir The Pot
Incorporate this into your routine for scapular/shoulder stabilization and control!
Think as if you are maintaining a perfect form plank the entire time - core will also be on fire during this exercise!
THINK: “Push body away from ball entire time”.
Start with small clockwise and CCW circles then progress to a bigger circle ROM for an increased challenge.
⬇️Click on the link below for the video demo!⬇️
Downward Dog
The most common adjustment we make to this common yoga movement is shifting from an upside down U shape to this upside down V shape.
HOW TO AVOID THIS:
When you press from plank to downward dog think "push your hips to where the wall meets the ceiling behind you". This will help maintain the slight arch in your lower back - NEUTRAL SPINE. If you can't do this yet, keep a slight bend in your knees.
We also notice a lot of people like to walk their hands closer to their feet after pressing up from a plank.
INSTEAD:
Try to keep your hands in the original plank position. Walking them in further exaggerates the rounded lower back.
AFTER PRACTICE:
When you get comfortable maintaining an elongated, neutral spine (No U's over there!), THEN try straightening your knees for a more advanced pose.
Everyone starts somewhere! It's better to start with bent knees than a bent back
Bird Dog Rows
THE SET UP: Use Cat/Cow to find and maintain neutral spine in hands and knees position. Keep equal weight on all 3 points as you grab the dumbbell.
THE MOVEMENT: Initiate movement by pulling shoulder blade towards spine then pull the elbow back. Try not to let the shoulder blade tip forward. Remember to maintain core engaged and neutral spine!
ADVANCED: Extend opposite leg into Bird/Dog position. This will increase the challenge!
⬇️Click on the link below for the video demo!⬇️
Side Planks
THE SET UP:
Get your body into a straight line with top leg in front of bottom leg on floor with knees straight.
Perform abdominal brace before lifting of ground!
Push upper body away from ground before lifting hips.
TIPS:
Maintain that straight line from your head down to your feet!
Push shoulder blades slightly forward around rib cage to engage scapular muscles.
⬇️Click on the link below for the video demo!⬇️