core stability

Move Better Series #2

Part 2 of the Move Better Series again combines four different exercises that will help T-spine mobility, core stability, Glute activation and hip mobility; and can be used as a general warm-up before any workout or activity.
Keep in mind:
  • Relax — take your time and move through these exercises slowly.
  • Focus on breathing and proper form.
  • Reps & sets in video are only recommendations, proceed at your own fitness level.

The Drill:

Supine Hip Flexion

  • Begin flat on  back, knees bent about 45 degrees with heels touching the ground and toes pulled towards shins.
  • Whiling inhaling, brace abdominal muscles and raise knees up towards chest.
  • Be sure to maintain a neutral spine angle, not allowing the lower back to arch off the ground.
  • Exhale and return heels back to the ground to complete repetition.

Alternating Single Leg Glute Bridge:

  • Begin flat on back with arms along sides.
  • Flex knees and hips, placing heels close to glutes and pull toes towards shins.
  • Raise hips by driving the heels into the ground and contracting glutes until knees, hips and shoulders are aligned.
  • While keeping hips elevates, extend right leg, keeping both thighs parallel.  Hold for 3-5 seconds.  Lower and repeat with opposite leg to complete one full repetitions.
  • Be sure to maintain a neutral spine angle by contracting abdominal muscles.  Try to avoid shifting weight side to side as much as possible.

Cat-to-Camel

  • Position yourself face down on hands and knees with a flat back.
  • Lower head towards the ground and round back up toward the ceiling until you feel a nice stretch in the upper, middle, and lower back. Hold for a deep breath.
  • Reverse the movement, letting the lower back arch by pressing your stomach towards the floor and lifting butt and forehead towards the ceiling.  Hold for a deep breath.
  • Return back to starting position to complete one full repetition.

Forearm Plank:

  • Begin face down with forearms on the ground, elbows direction under shoulders.
  • Flex feet towards shins so that the ball of your feet are in contact with the ground.
  • Raise body off the ground so that the shoulders, hips, knees and ankles are aligned with body-weight supported by forearms.
  • Hold for suggested time.
  • Be sure to contract the muscles of your torso and lower body to maintain a rigid position.

Move Better Series #1

The “Move Better Warm-up Series #1” combines four different exercises that will help T-spine mobility, core stability, Glute activation and hip mobility; and can be used as a general warm-up before any workout or activity.
  • Relax — take your time and move through these exercises slowly.
  • Focus on breathing and proper form.
  • Reps & sets in video are only recommendations, proceed at your own fitness level.

The Drill:

 Foam Roll: Thoracic Spine w/arms overhead:
  • Lay on back with foam roller places across shoulders.
  • Extend arms straight overhead in a Y pattern.
  • While keeping hips on ground, roll upper back on roller, flexing and extending at each vertebrae.
  • Be sure to exhale while extending (dropping shoulders to ground) and inhale while flexing (shoulders towards ceiling).
 Dead bug:
  • Lay flat on back with arms extended towards the ceiling, hips and knees both flexed at 90 degree angle.
  • Slowly lower right arm towards the ground overhead while extending left leg towards the ground and exhale.
  • Inhale and return both arm and leg to starting position.
  • Repeat with opposite side to complete one full repetitions.
  • Be sure to keep abdominal muscles contracted to prevent lower back from arching and ribs flaring towards  ceiling.
Glute Bridge:
  • Lay flat on back with arms along sides.
  • Flex knees and hips, placing heels close to glutes and pull toes towards shins.
  • Raise hips by driving the heels into the ground and contracting glutes until knees, hips and shoulders are aligned.
  • Slowly lower hips back to starting position to complete one full repetitions.
  • Maintain Abdominal contractions during movement so prevent lower back from arching and rips flaring towards ceiling.
Seated Adductor Stretch
  • Kneel on ground with knees wider than shoulder width apart.
  • Place hands on ground about 12 inches in front of knees.
  • While maintaining a neutral spin (normal spinal curve) sit hips back towards feet until you feel a stretching in the inner thigh (adductor complex).
  • Hold position for 5-10 seconds, then return to starting position.  Repeat for desired number of repetitions or  time.
  • With each repetition, try to sit hips back further or move knees further apart.