*Please watch the "Activating your Deep Core" and "Pelvic Posture 101" videos before proceeding.* Place your hands just inside of your hip bones to feel for your deep core engagement. Draw in and engage your TA to tuck or posteriorly rotate your pelvis. Drawing the pubic bones up towards your belly button and feeling your lower back press into the floor. Hold here for 3 seconds. Relax and allow the back to slightly arch and belly to splay open. Breathe out and you engage your core and inhale as you relax.
The goal of this is to feel the pelvis rotate and gain range of motion and control. Try to notice what feels familiar and what feels challenging. See if you can become more aquatinted with where Neutral is.

Laying on your back with knees bent and a little wider than hip distance apart. Arms by your sides. Slowly dropping your knees from one side to the other while keeping your pelvis on the ground. Going to your end range each time.

Begin lying on your back. Engage you core and bend your knees, feet flat on the ground. Widen your feet around shoulder distance or slightly wider if comfortable. Keeping your core engagement actively drop one knee in towards center line, without allowing your hip to come off the ground. Hold at your end range for 3 seconds.

Alternating reps here! L side count "1" R side count "2" and so forth. Laying on your back with knees bent and your feet together. Arms out to a T or wide Y position, palms flat on the ground. Rock your knees to each side, stacking the hips and feet as you go.

*Please watch the "Activating your Deep Core" and "Pelvic Posture 101" videos before proceeding.* Place your hands just inside of your hip bones to feel for your deep core engagement. Draw in and engage your TA to tuck or posteriorly rotate your pelvis. Drawing the pubic bones up towards your belly button and feeling your lower back press into the floor. Hold here for 3 seconds. Relax and allow the back to slightly arch and belly to splay open. Breathe out and you engage your core and inhale as you relax.
The goal of this is to feel the pelvis rotate and gain range of motion and control. Try to notice what feels familiar and what feels challenging. See if you can become more aquatinted with where Neutral is.

Time to build strength and connection to your deep core (that TA!) Push your lower back into the ground throughout. Focus on keeping your pelvis still as you alternate sides. Tempo is important here, take it slow and only lift your foot about 3" off the ground and be sure to hold at the top for 3 seconds.

Begin lying on your back with core slightly engaged. Bring both knees in towards your chest and place your hands on your knees. If you cannot comfortably reach your knees, use a towel or yoga band around your legs. Slowly rotate your legs clockwise 5 times and then counterclockwise 5 times while keeping your legs together. This will equal 1 rep.

Begin lying on your back with core slightly engaged. Draw your knees up towards your chest and put one hand on each knee. If you cannot comfortably reach your knees, use a yoga band or towel to help. Slowly take one leg in a circle going 5 times clockwise and 5 times counterclockwise, then switch to other other side. This full circuit will equal 1 rep.

*Please watch the "Activating your Deep Core" and "Pelvic Posture 101" videos before proceeding.* Place your hands just inside of your hip bones to feel for your deep core engagement. Draw in and engage your TA to tuck or posteriorly rotate your pelvis. Drawing the pubic bones up towards your belly button and feeling your lower back press into the floor. Hold here for 3 seconds. Relax and allow the back to slightly arch and belly to splay open. Breathe out and you engage your core and inhale as you relax.
The goal of this is to feel the pelvis rotate and gain range of motion and control. Try to notice what feels familiar and what feels challenging. See if you can become more aquatinted with where Neutral is.

Laying on your back with knees bent and a little wider than hip distance apart. Arms by your sides. Slowly dropping your knees from one side to the other while keeping your pelvis on the ground. Going to your end range each time.

Begin lying on your back. Engage you core and bend your knees, feet flat on the ground. Widen your feet around shoulder distance or slightly wider if comfortable. Keeping your core engagement actively drop one knee in towards center line, without allowing your hip to come off the ground. Hold at your end range for 3 seconds.

Alternating reps here! L side count "1" R side count "2" and so forth. Laying on your back with knees bent and your feet together. Arms out to a T or wide Y position, palms flat on the ground. Rock your knees to each side, stacking the hips and feet as you go.