Core Stability notes
1st Principal Alignment (tramline position)
Posture-feet facing forward, hip width apart
Shoulders- rotate gently back and down
Head- slightly pushed back, chin parallel to the floor
Neutral Spine
Think of pelvis as a bucket, tip it forward and back and find middle point
Think of headlights on hips pointing forward
Engaging Muscle
Core muscles are a girdle of strength
Imagine you are on Redcar beach and walk into the sea, suck up and suck in muscles in stomach
Breathe in through nose and out through mouth
Arm floats
Stand in 1st principal position
Single arms raises, lead with thumb and lower. Alternate single arms then double arms. Repeat several times
Rotations
Hands in prayer position
Rotate upper body keeping hips pointing forward. Repeat several times
Lateral bend to the side
Little finger on trousers and palms forward, slide hands down legs, keeping hips level and pointing forward. Repeat several times
Feet Pedal
Stand in 1st Principal position
Bring one foot up onto ball and keep hips level then heel down to floor
Alternate on both feet, keeping hips level
Add arm floats, leading with the thumb, opposite arms to legs
Think about shoulder and hip stability. Repeat several times
Walk the tight rope
Right foot in front of left, both pointing forward
Lift both arms up in front of you, parallel to the floor
Rotate 1 arm, eyes follow arm but looks at room as you rotate, not at thumb. Rotate head and arm back to centre, repeat on other arm
Now repeat but look at thumb this time.
Make sure shoulders don’t rise up. Repeat several times
Floor exercises
Lie on your back, legs bent, arms down by side with palms up
Feet and knees are slightly apart and parallel to each other
Find neutral spine by pressing back flat onto the floor, arch back up and find middle position, think about headlamps pointing straight up to the ceiling
Engage your core muscles (zip and tuck)
Leg slides
As you breathe out slide your leg along floor to straighten leg, keep heel in contact with the floor, as you inhale bring your leg back up to the bent position
Should be a smooth, slow movement. Repeat several times
Knee drops
Lie on back, knees bent and lying in neutral position
Drop one knee to the side slowly, hands on hips and check hips are stable and not rocking. Slowly bring knee back up, using core muscles. Repeat on the other leg. Repeat several times
Lift legs to table top
Lie on back, neutral position, raise leg up from the floor, rotating from hip so that the lower leg is parallel to the floor. Lower leg back to floor, knee stays in the 90 degree position. Inhale as you raise the leg exhale as you lower, don’t hold your breath
Repeat on the second leg, movement is slow and smooth.
Then raise 1 leg up and keep in position, raise the second leg up and hold in that position also, check that you stay in the neutral position, back doesn’t arch or flatten. Gradually build up the time you hold the legs up until you count to 100
To relax out pull your knees to your chest, hug and release