Core Ex Level 4

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Hello, Dr. Jed here. Today. We’re going over

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the fundamentals of core stability and the

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very basic core exercises. If

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you’d like to hear more on the topic, please into tune into

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the Dr. Jed talk where I address course

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stabilization and core exercises. Okay diving

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right in here. Okay, the underlying Foundation to

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all core stability goes back to the

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transverse abdominus. This is

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what I call diving into the center of the core. Okay, the transverse

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abdominus the TA wrapped around

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like a girdle, we’re gonna imagine we’re

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gonna let our gut kind of fall out.

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And then draw in that’s called a TA draw

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in let it fall out and we’re

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beginning the exercises right now draw in tight. Three

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two one.

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Fall out draw it in tight three two

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one.

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Let it fall out draw it in tight. Three two

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one. Okay, you

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can relax there. Now. If you’re just

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beginning core stability core exercises the activation

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of the transverse abdominis may seem a

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little bit foreign to you. You just got to almost imagine it

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happening at first. Okay, Just Go With It Go With It

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Go with it. Eventually, you will run the neural Pathways

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and you will be activating that muscle. The only

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way we’re going to get there is by doing it. So let’s do a

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few more right now. Once again, let the let the

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belly kind of fall out and then draw it in.

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three two

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One fall out draw in three two

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one. Okay relax.

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Now we’re going to go over the other fundamental concept

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and that is of neutral spine.

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Okay, how how do we obtain neutral

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spine? Well, we essentially take our pelvis here

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and we might rock it all the way back

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this way.

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All the way forward this way rocking our

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pelvis and if you would imagine right there

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when I rock the pelvis this way.

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Maybe it sways my back. So

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you want to maximally sway your back and then the

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other way almost rounding the back and you

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go right in the middle and that’s neutral spine.

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Okay. So let’s combine those two these two

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fundamental concepts neutral spine.

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Ta dry and suck it in

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squeeze.

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three

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two one do it with

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me neutral spine T8, drying squeeze

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that gut

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three two, one relax one

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more time drawing that gut three two

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one. Very good.

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Now we’re going to transition to some fundamental

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core exercises while laying on

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the ground and then over on her belly working what I call the back core.

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Okay now transitioning to our matte

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exercises once again just went over.

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Sucking in that gut the TA activation transverse

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abdominis activation.

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Maintaining neutral spine. I know it’s not easy to see here.

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But neutral spine pelvis femur.

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Squeeze it all the way this way all the way

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that way.

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Imagine opening up kind of a cave back

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here right there a little Hollow.

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Now I’m going to push down on my hand with my spine

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push.

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hold

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and come out of there. Okay. So that’s neutral spine.

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You’re actually pushing down on that little Hollow in

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your back. Okay, let’s begin.

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Feel the neutral spine. We’ll do a couple more drawings

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the transverse abdominals drawings suck

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it in.

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three two, one relax

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neutral spine draw in three

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two one relax

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relax

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And now draw it in suck it in squeeze those

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belly muscles.

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Three two one and relax.

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Okay, and once again as I said

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earlier

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These Early times when you’re just starting the core stability

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exercises.

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You may not be really that aware of the muscle activation.

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But the only way you’re going to

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build the awareness of that muscle activation is by doing it

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and doing it and doing it so early on it may

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feel like you’re imagining it somewhat just roll with it

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and let’s do it. Okay, let’s begin with some very easy

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challenges to our core. Okay.

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So once again neutral spine

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Dry in let’s hold the arm up.

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Let it fall out three two one.

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Bring it up.

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Relax, that belly. If you’re just one second draw it in

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hold it tight. Let it fall out three two

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one.

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Bring it up.

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Last one and once again when it falls out, this is

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a challenge. Our arm is a weight and it’s wanting

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to twist his but we’re maintaining that tightness.

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And bring it up. Let’s do the other arm.

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Draw on that belly hold it tight maintain

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neutral spine.

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Let it fall out three two one

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and up.

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Drawing that belly pull the tight.

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Three two one bring it

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up.

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last one

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one

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two three bring it up. Okay. Now

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just kind of gently every now

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and then just rock back and forth just to kind of ease your spine.

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It’s always a helpful thing. Okay.

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Now let’s begin with the lower extremities.

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We’re going to do just a couple of the the lowest

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level. Okay. So here we go. We’re going to let that leg fall

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out.

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Maintaining that the TA dry and

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squeeze three two one bring it

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up.

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Draw it in squeeze. Three, two, one

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bring it up. Let’s do

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a couple on the other side. Let it fall out three two,

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one bring it

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up once again activating.

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transverse abdominus the TA

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Three two one bring it

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up. Okay rock back and forth just to touch

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here. Now. We’re going to do one little step here.

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We’re just gonna maintain the neutral

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spine.

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maintain neutral spine draw in the TA

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And bring that up three.

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Two one relax. I’m bringing

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out my head there which actually adds another level of challenge

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you may or may not want to do that yet. Okay, let’s do

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that a couple more times dry in squeeze suck

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it in suck it in draw it up. Three two one.

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One more. Okay lift that up.

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Three two one and bring

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it on down. All right back and forth.

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Let’s do the other side and maintaining the

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neutral spine dry in three

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two one very good down.

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One more here. Three, two one. I

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think we only do two on this side. We did three

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on the other. So let’s make it symmetric. Three, two, one

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and down. Okay, once

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again back and forth back and forth. I’m gonna

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come towards you just a touch. There we go

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until I got room there good enough. Okay, very good.

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Now we’re going to add in.

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A little bit higher level where we’re doing both these at the same time. Okay.

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Left arm up.

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And we’re going to let that left arm fall out to the side

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maintaining our neutral spine while we

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lift up this leg. Okay? Okay, once again, let it

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fall out draw this up.

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tight three two one back

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to neutral

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let it fall out lift up that leg.

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Tight belly three two one and

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up last one here.

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Let it fall down lift up that leg tight belly

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three.

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Two one very good,

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okay.

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Now we’re going to do the other side right arm

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up.

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left leg

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three

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two one very good.

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Left arm up right arm falls out. I’m sorry left

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leg up right arm falls out.

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back to neutral

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three two one

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very good

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Okay. Well, that’s just the very beginning really relatively

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low level exercises.

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Low level exercises activating the

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transverse abdominis while maintaining neutral spine.

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So that was the exercises on the

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front of the body. Let’s work on the exercises on the

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posterior. You might call this your back core. Okay,

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here we go. Just gonna transition here.

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Kind of the Superman position so to speak.

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Okay, just going to begin with gentle

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arm lifts. And once again, your mind

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is on that neutral spine

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right there. Okay?

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lift three two one

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three two one

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And you may or may not Arch your

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whole body up a little bit a little bit of arches fine. You don’t

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want to overdo it. Okay, you don’t want to cause strain

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or injury and down. Let’s do the other one

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lift up that left arm.

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Three two one very

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good.

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Left arm up three two one.

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Kind of focusing activating the lower back activating

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the spinal muscles maintaining stability of

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your whole spine. Last one three, two one.

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Very good. Okay. Now

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let’s do the legs so

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You can just let your head rest. You can have a rolled up

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towel right here. Maybe a little pillow.

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Lift up the right leg hold it up three two

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one and down.

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Lift it up, three two one

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and down.

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And lift it up, three two one and

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down. Let’s do the other

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side lift it up. Three two one and

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down.

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Lift it up, three two one and

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down last one on this

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side. Three, two, one and

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down. Okay, very good. Now, let’s step

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it up just to the the last level of challenge for

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this introductory video. Okay, we’re going

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to do right arm left leg.

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Here we go.

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Lift it up, three two one and

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down.

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Lift it up, three two one and

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down.

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last one

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three two one and down

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now we’re crossing over left arm right

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leg. Once again. This is activating all

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the muscles across the posterior of the

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body all the way down to the buttocks and

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the hip muscles. Okay left arm, right leg up.

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three two one

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and down think about neutral spine

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activate and all that all the

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back muscles three, two, one and down.

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Last one three two one

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and down very good.

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Okay. Well, we sure can’t could go on and

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on for these core exercises, but that’s as

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far as we’re going to go in this very low level basic

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exercise for the core exercises. Please

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tune in these videos will be made

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step by step by step by step go ahead

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and progress as you tolerate and remember

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that activation of the transverse abdominus

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is some what tricky so just

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do it do it do it.

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Do those draw-ins when you’re sitting at a stoplight? Do

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those draw ins when you’re sitting down sometime in

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the evening? Anytime you think about it draw in and hold

263
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for a count of three do that a few times you will

264
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build the awareness and that’s beginning to build

265
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the foundation of your core stability.