The break down continues! So far you’ve received the first two progressions: supine and side-lying. Now, continuing to follow along how babies do, we’re on to quadruped!
SUPINE (lying on your back)
SIDE-LYING (lying on your side)
QUADRUPED (on all fours)
Again, even more important than knowing the progression to follow, is remembering THE BASICS! So, read THE BASICS, again. Maybe say them out loud! Keep these in mind during every single core exercise you do.
CORE ON BEFORE CORE: Turn your core on, before you do the core exercise. That 1st core is your transverse abdominis and pelvic floor. Engage those before and during all exercises. Just because the exercise is “for your core”, your core may not always be doing the thing correctly. It’s what’s happening on the inside that counts, not how cool the exercise looks.
OWN IT: Really own your strength, control and coordination of each step before moving on to the next. Just because the exercise is “for your core”, does not mean it is for YOUR core at that moment.
CHECK YO’SELF OUT: Make sure your abdomen is not pooching outward and your spine remains in a neutral position (aka allowing a slight/natural arch in lower back. No need (in these particular exercises) to flatten or over extend your spine. If you’re good, you likely have your transverse abdominis and pelvic floor on engaged and you’re free to progress on!
BRAIN AND BODY REPS: Do enough reps/sets/time to feel both physically and mentally connected. It doesn’t matter how many reps you do if your brain is not aware of what the heck your body is doing! Changes are made when BOTH brain and body are on board.
BREATHE: We understand it’s tough to do. This is where some of the coordination training comes in to play.
Now, with those in mind, finally, this week’s focus…
QUADRUPED CORE PROGRESSION:
MOVE ARMS- Get on all fours, on hands and knees, engage your core in a neutral spine then slightly shift your weight into one hand and lift the other one straight out in front of you. Switch to the other hand. Do this without rounding or arching the back and keeping the core engaged throughout .
MOVE LEGS- Get on all fours, engage your core in a neutral spine then slightly shift your weight in to one side and lift one leg out straight behind you. Switch to the other leg. Do this without rounding or arching the back and keeping the core engaged throughout.
MOVE BOTH- Get on all fours, engage your core in a neutral spine then press into the ground with opposite hand and knee, then lift opposite hand and leg out in front and back of you. Then switch. Do this without rounding or arching the back, or letting the pelvis drop or rotate and while keeping the core engaged throughout.
CRAWLING- Get on all fours, engage your core in a neutral spine, press into the ground with opposite hand and knee, then crawl forward with the other/opposite hand and knee. Try crawling backward too! Always moving with the opposite hand and knee. Do this without rounding or arching the back and keeping the core engaged throughout.
Tip: Make sure your shoulders aren’t all crunched up in your ears! This messes up the core engagement and may contribute to a shoulder or neck issues that you don’t even have, so don’t start it! If these exercises aren’t difficult, check your BASICS again. If they still aren’t difficult, let us know and we’ll make ‘em harder for you!
Your Physical Therapists (AKA Doctors of Movement),
Dr. Mallari-Snyder & Dr. Snyder