In our quest to return you to activity and kicking ass at what you love to do, we have to take an assessment, and depending on strength, we will give you a progression of exercises to work on in order to help restore your function. Sometimes, our core does not function properly because of poor posture (Yeah, I said it), can be a mobility issue stemming from the hips and or spine. Because your body does not move properly, it can cause compensations elsewhere in the body. These compensations can lead to pain in your neck, shoulders, back, hips, knees, ankles, or feet.
Making sure that our core can activate in several positions can help us to re-teach your movement in order to help you move more efficiently. This position is in what we call ‘quadruped,’ on your hands and knees, and we use it between loading you in a supine position (on your back) and before we start things in kneeling and moving on to standing.
Start on your hands and knees, and keep your core ‘quiet' through all of the progressions of this movement. What I mean by 'quiet' is keeping your spine in a neutral position with your core engaged, and avoiding arching the lower back in order to move your limbs. Begin with moving the arms by reaching over the head (keep your head and spine neutral by looking towards the floor (and not in front of your body). The second progression is moving your legs; thinking about reaching your heel out while straightening the leg (and not arching your back)! The final progression is an alternating movement of one arm and the opposite leg. Being able to move your arms and legs while keeping your spine in a neutral position (while using your core!) is important in establishing proper movement patterns and ultimately, helping to relieve your pain and to improve the way that you move in general!
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