We are continuing to break it down. Last time we gave you the first step in the progression, supine, and now we’re on to side-lying.
SUPINE (lying on your back)
SIDE-LYING (lying on your side)
QUADRUPED (on all fours)
Side-lying is a bit more unstable than supine (lying on your back) so makes a great next step in the progression! Plus, it’s what babies do!
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…
SIDE-LYING CORE PROGRESSION:
UNILATERAL BRACING- Lie on your side and using your core, bring your top knee up toward your chest. Use your bottom or top hand to press in to the knee. Hold this here to create a contraction of the core between your hand and knee pressing together. Do prolonged holds (~30’’) and short repetitions/pulses.
MASS FLEXION- Lie on your side, extend your top leg down and top arm up over your head. Then, using your core, pull your top elbow and knee toward each other. Yes, the arm and leg are moving, but we want your focus on the connection being made between the top hip bone and bottom of ribs.
ROLLING (SUPINE TO SIDE-LYING)- Lie on your back, use your core to bring your right hand and right knee toward each other, tuck your head up off the ground, connect your hand and knee like you did in unilateral bracing, and continue to roll on to your side/almost on to your stomach. You’re looking to move as one unit, not twisting and rotating your upper or lower half independently.
These should be decently difficult. If they aren’t, 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