Core

Round Back Counterbalance Squat

This squat tempers rib thrust, stretches back muscles, encourages use of posterior diaphragm.

This is a great move to do after a workout, especially heavy lifting, metabolic conditioning and running. It is also great after standing on your feet all day.

Key Points

1) Tuck your tail and drop your ribs to create a rounded shape of your back

2) Keep the rounded shape as you squat down

3) Keep your weight centered over your feet = do not shift entirely into your heels

4) Hold the bottom position for 5 breaths

5) Stand up with an exhale

6) Keep your back rounded as you stand


Lying Twist

1. Lie on your back with your knees bent, your feet on the floor and your arms spread.

Make sure that you have positioned your rib cage so that your front ribs are aligned into your body and your mid-back (just above and below your bra-line) is resting on the floor.

2. Shift your hips to your right.

3. Straighten your left leg.

4. Lift your right leg off the floor. Keep your knee bent.

5. Take your right knee in your left hand.

6. Move your leg across your body.

KEEP your right shoulder blade on the floor!

DO NOT back bend as you twist.

Relax and breathe easily in this shape. Can you surrender to the pull of gravity? Can you feel your body heavy on the floor?

7. Optional: Gently lift your head from the floor and turn your head to the right. Place your right ear on the floor. If this is a strain for your neck or inhibits your breathing, return your head to neutral.


Core Press Out (Pallof Press)

KEY POINTS

Set a cable or band to chest height.

Stand a couple feet away from the cable or band.

Stand with your feet directly under your hip bones.

Align your rib cage directly over your pelvis.

Press the cable or band directly out in front of you.

DO NOT allow the band to pull your body into a rotation. Can you feel your abdominals engaging to resist the rotation?

Hold for 5 seconds.

Breathe easily through your nose. Keep your shoulders, neck and jaw relaxed.

Repeat for 5 - 10 repetitions.