Core Ex. Level 6

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Okay, Dr. Jed here again going over the core

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stability fundamental core exercises. So

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the last video was the lowest level

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of the activation of the transverse abdominus maintaining

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neutral spine and then gentle challenges

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to the core by doing

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some just gentle body movements easy exercises.

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This is just one step up from that. So let’s

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begin, of course.

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with the

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transverse abdominis draw in once

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again transverse abdominis the muscle that comes around like

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a girdle.

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suck in that gut

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three

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Two one relax suck

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it in three two, one

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relax suck it

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in tight three.

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Two one relax once again gonna

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remind us of neutral spine.

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Imagining the hollow out if I

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tilt my pelvis Way Forward is as

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of your developing a sway back here and then

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you go all the way the other way.

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All the way here to the sway back and you

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go somewhere right in the

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middle. You find the point where you have the least tension

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that is neutral spine. Okay. So once

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again maintain neutral spine

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and now

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transfers abdominis ta drawings

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dried in three

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two one relax neutral spine

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ta drying

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3 2 1

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Relax last one here. Draw it

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in three.

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two

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one very good. Okay, that’s always where

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we begin now. Let’s transition to the mat exercise.

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Okay. So here we are. Once again last time

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we did just the most gentle challenges to

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your core stability. We are going

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to just step it up just a little bit. Okay, so

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very similar to the lower level core exercises once

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again, remember

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transverse abdominis draw in neutral

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spine maintain that stability

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This time we’re gonna let the arm fall out. We’re gonna do some pumps one

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two three up.

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Fall out strong three two one

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up.

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Maintain that strength right there maintaining three

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two one bring it up.

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Let’s switch off.

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Drying the transverse abdominus maintaining neutral

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spine. Three, two, one

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bring it up.

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Let it fall out.

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Three two one bring it

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up. Let it fall out.

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Three two one bring it up. Okay,

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very good.

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Okay, let’s just take a moment Rock back

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and forth side to side. It’s always good

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just to take a moment. Bring a knee up.

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little circle

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a little circle

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Okay, once again now let’s transition

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to the lower extremities.

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Transverse abdominis suck it in neutral

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spine bring up that leg.

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Three two, one down alternating three

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two, one bring it

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down bring the other one up maintaining the neutral spine. Three,

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two, one bring it

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down.

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Alternating three two one very

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good.

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Just a couple more here. Three, two one.

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Three two one very good.

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Okay. So now let’s do the

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reciprocal action. That is

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we’re going to bring up left leg right arm

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and do some Dynamic pumps. Okay, left

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leg up right arm up out

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maintaining the neutral spine.

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Activating the transverse abdominis three two

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one up.

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rest

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go back and forth. Just a second there feel neutral spine

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right arm up.

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Left leg up pump it three two

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one.

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Three two one very good.

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neutral spine

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transverse abdominis suck it in now. We’re

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switching up right leg.

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left arm

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three two one

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bring it up to neutral.

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Out three two one very

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good. Once again, this is a challenge to our

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core stability the movement out. There is causing a torque

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on our spine on our body that we are fighting against

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just stabilize our spine. Here we go.

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Three two one very good

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and back to neutral. Okay, very good.

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Very good. Let’s just do a couple steps. So to

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speak. Okay dry in transverse abdominis maintain

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neutral spine. We’re gonna alternate leg

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lifts is

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an overstatement here. Just lifting the leg up just very gently. Okay one.

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one

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one

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one just one second

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hold here.

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Let’s do this couple more times.

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I’m gonna relax my head there getting a little next strain there

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but maintain neutral spine transverse abdominis

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a couple more maintain that

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belly in tight a couple more the belly’s tight.

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Feel it a couple more.

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A couple more good. Okay, very good.

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Now we’re going to turn over onto her belly.

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and once again

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activating that transverse abdominis is very

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it’s It’s Tricky early on even if you’re doing it.

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You may not necessarily be fully aware. You are doing it in

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a way early on you have to almost imagine that you

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are feeling it. Just keep up the work keep activating

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keep doing that little

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Sucking it in you know sucking the gut

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sucking the gut keep doing that and then you’ll become

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more aware of your transverse abdominals. The activation will

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become easier more second nature. Okay. So

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now I’m gonna roll over onto the belly here.

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already

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Once again, the last video was more static. This

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one is gonna be a little more Dynamic that means just a little

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more movement. Nothing crazy. This is still fundamental core

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exercises. So we’re bringing up

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that arm this time. We’re gonna lift it three two

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one. Very good.

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Let’s do the other arm three

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Two one very good other arm

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right arm up three.

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Two one very good other

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arm, three two one very

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good other arm three.

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Two one very good. Last one.

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Three two one.

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Very good. Once again,

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this is activating all the muscles from your if I’m

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lifting up this left arm from the back side of my shoulder.

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Stabilizers across the thoracic spine and then

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all the way down on the other side the lumbar spine the

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hip extensors they all have to work together to maintain

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your stability. So now going down to the

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lower extremities. You don’t want to overdo this. Okay. I

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am going to do just a little bit of a flutter kick there, but do

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not lift up that Lake too far too much. You can

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cause undue strain on your spine and cause cause

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pain anytime you cause pain your back

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away. You did a little too far. So just back

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away change the position don’t do it

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quite so intensely. Okay. It’s up to you to learn your

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body and to do the things that help you and do

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not cause yourself harm. Okay, here we go, right leg.

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three two one left leg three,

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two one

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Right leg three, two one left

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leg. Three, two one.

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Very good. Right leg.

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Three, two one. Very good

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left leg. Three, two one.

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Very good.

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Now I’m just going to gently come up into the

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prone position here for just a moment. This is

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a detailed a little bit in the basic lumbar extension

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exercises. If this causes increased pain

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down your legs, once again, you discontinue you

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do not do this position. If it

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is causing increased pain down your legs. Okay, so

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we’re gonna go back to laying all

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the way down last exercise for this this little video

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This is

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The the cross activation. Okay. So right

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arm left leg or both gonna come

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up. We’re gonna do a static holder first

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three two one.

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Down bring it up and hold three two

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one down. Now we’re

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going to do a couple Dynamics. Just kind of

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kind of pump it a little bit. Okay, one two, three.

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Down bring them up. One two,

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three and down now, let’s

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do the other one.

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Left arm out right leg down right leg

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is about to come up left leg is gonna come up we’re gonna

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do the static that is just a lift and hold for a first couple so

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lift and hold three two one.

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relax

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Three two one relax now.

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We’re going to add a little bit of movement.

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three two, one relax

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Three two one very good.

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Okay, very good that once again

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is just

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a little step up in core

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stabilization exercises in the

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the stair steps that will lead to

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enhanced core stability for you.

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So

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go ahead and engage in these exercises. Gosh, two three

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four times a week. Really I do a mini session

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like this almost every day myself. I encourage you to do the

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same thing until you have zero pain might as well.

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Just keep it going from there.