Q & A: core series: fundamentals

Pelvic Clock

What it is for: This is a fundamental exercise for understanding how the pelvis interacts with the spine to allow for transfer of forces from the extremities to the spine and vice versa.

Performance of this exercise is about finesse. The idea is to allow movement to occur in the pelvis with the lease amount of effort and whilst keeping the rest of the body quiet.

Once you get the gist of this one on your back, challenge yourself:

• Maintain constant motion in the pelvis by rolling it clockwise for 5 repetitions followed by 5 repetitions counter-clockwise.


• Perform the pelvic clock while in a hands and knees position


• Progress to sitting up and finally pelvic clock-ing in a standing position.

Bridge

I love this exercise for spinal articulation. It helps your body understand what movement is available in the spine and how you can control it with local muscles (i.e. the muscles which act to stabilize and produce pure spinal movement). Meaning that if this one is done correctly, then the spinal bones are moving via the tiny muscles that span from one spine bone to the next and not as a result of the larger muscles pulling in incongruent patterns.

Start off with your feet flat on the ground.

When you do this one properly, you will feel as though your legs are barely doing any work, rather they are just holding your body up. The spine is where the work should be taking place, so concentrate on allowing each vertebrae slide on one another to lift your body up. Allow your breastbone to melt into the floor to ensure that you are getting optimal motion in the upper back and neck.

Partial Curl Up

After learning how our spine moves from bottom upwards, it is important to allow it to grasp the idea of moving from top downwards.

Tuck your chin slightly prior to lifting your head and really concentrate on pulling up through your breastbone and allowing your spine to open up in the back, and your ribs roll around to allow your chest and head to come up in a "C-like" motion.

More tips on the curl up here.

Swan

The swan is an extension exercise which helps us to waken up the back side of our body (the muscles which to act to hold us upright). Extension is necessary to pull us out of flexed postures and to improve mechanics through the shoulders.

Begin this exercise by keeping contact with the floor/mat with your lower ribs and just bringing up your head, shoulders and chest. Make sure to initiate the movement by lengthening out and away through the head before coming upwards.

How is your core shaping up?? Are you able to feel the spine moving?