Watching a webinar from a core workshop from the recent Body Mind Spirit conference, I thought I’d share some of the principles I learned with you.
Do you know the proponent of these principles?
Squeeze your core before you lift pelvic floor, very specific on this.
Do not breathe in before you engage the core.
Stretching the back muscles is an essential way to prepare for class, this is so you can breathe better for core to work better and also to release compression in lower back. Suggested stretches include lats, QL, psoas and quads.
Squeeze core muscles in this order – from back, then sides, then front.
Worst postural position you can be in is hands on hips.
Uses image of an apple filling the space in front of your spine, core the apple and throw it out, a cored apple now sits between the ribs and the hips. Squeeze hollow apple from back then sides then front, till it disappears.
Always put cushion under head in supine, ALWAYS. Without it there is too much strain on neck to come up into flexion, engages the core better.
Very little pointed foot work, mostly use of heels. eg, no toe taps.
HATES neutral spine in bent knee supine exercises, because, when you come into flexion it squeezes lower back muscles, so therefore, you can’t squeeze abs. Need to work from lengthened spine position. Working from this position reduces neck strain and allows you to lift higher. Lift them into this position yourself, It’s not flat back, just a lengthening of spine, by offering your butt to heels to get in place. You can move your client into this position yourself or when you do it on yourself, hold buttocks as you lower one vertebrae at a time to get there. Called the ‘offering’.
Imagine a coin under sacrum and lumbar spine, keeps these in position once the offering has been made. Head into hands pressing about 5%.
If you have a soft breath you aren’t using the core, need the blast or ocean breath.
In supine work, internal rotation of femurs increases lower ab work as psoas flares and gets out of the way, flex feet too in order to remove that pressure of the feet into the floor.
