Here’s some home exercises that will tap straight into your deep inner core muscles!
1️⃣Back Extension x Band Pull
This feels so rejuvenating after being in spinal flexion far too often during the day (picking baby/toys off the floor, nursing etc). My ROM is slightly restricted because I’m a nursing mama. Inhale, with a relaxed band. Exhale, as you lift into extension and create tension in the band. Make sure to pull shoulders down away from your ears and engage your lats.
2️⃣DB Cross Lateral Extension
Tapping into the deep core here 😅. Inhale, relax. Exhale, wrap your core” and extend opposite hand and leg.
✨TIP- I have my resting hand directly above my pelvic hip bone as a way to check if my TVA is firing 😉
3️⃣DB SL Alternating Extension
If you aren’t able to properly active your TVA and regulate your IAP in hallow body holds, this one might be a nice regression for you (even omit the db). I’m keeping an active core breath here
4️⃣Bear Hover Band Pull
Using my @perillegrade yellow band. Inhale 360 breath. Exhale, wrap your core (optional PF lift) as you hover and pull the band. Imagine trying to balance a protein shake on your back- very hard!
5️⃣Band SL Extension w/ Ball Compression
@perillegrade yellow band and ball from grocery store (toy aisle 😉). I am inhaling on extension with a relaxed ball and exhaling on flexion + ball compression
6️⃣Mini Ball Pikes
Inhale, relax your core. Exhale, activate your TVA before moving into pike. Push your shoulders away from your ears
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