CORE DEFINITION: Core strength are the muscles of the trunk that help stabilize the spine. Most people think of abdominal muscles, but core includes muscles of the back, pelvic floor and inner and outer thigh muscles including the gluteals. Core strength is developed through balance and coordinated use of these muscles.
During our stay at home lets take some time to implement 3 steps to developing core awareness.
1. Breathing; is one of the first signs of how well you are using your core muscles. Deep breathing should be felt through the sides of your rib cage and around through your back. This includes upper abdominals diaphragm, rib cage muscles and back muscles, middle and lower abdominals (core definition).
Exercise: Stretch and Lengthen. Inhale stretch and reach longer through your body. Pause for a moment when you have sensed the whole stretch then Exhale and return. Repeat 3 cycles.
2. Pelvis, the skeletal landmark that helps define the primary powerhouse of core strength. The pelvis is located centrally and helps to align lower body to upper body. Start with neutral Pelvis, hip bones and pubic bone on same plane.
Exercise: Pelvic Tilts: From Neutral, stretch into posterior tilt, then to neutral then into anterior tilt. Return back to neutral. Repeat 3 cycles
3. Shoulder Blades, the skeletal landmark that helps define the secondary powerhouse of core strength. Keep shoulders on your back (ribs), use back muscles and not neck or shoulder muscles to estabilish secondary powerhouse.
Exercise: Arm Circles and Forward/Back Rotations. Arms to ceiling (90 degrees ), small circles 5 repetitions in both directions. From top (90 degrees) rotate forward 40 degrees through 90 degrees up and back overhead to 40 degrees back to 90. Repeat 3 cycles.
Check out my youtube on the very basics of becoming aware of core muscles.
Description of youtube video: This is a simple and basic video taking you into the beginning steps in developing your core awareness. It is necessay as you get started with your beginning mat series of Pilates to be as familiar as you can with the order of the exercises and their set up. However, having the above 3 steps in mind will add that extra benefit to the exercises itself.
Help me help you by sending your questions ans concerns to me Marilee VanArsdall balancenstrength.com
or go to youtube and type in “core awarness” Marilee Vanarsdall
Send questions and comments through my blog on balancenstrength.com.
THANK YOU
KEEP PRACTICING YOUR STAY SAFE AWARNESS AS WE ALL CONTINUE TO TRAVEL THROUGH COVID-19.
