strength
Instructions:
1. Place the ball directly on the side of the hip, feet against the wall
2. Emphasis on keeping the hips and shoulders facing forward with good spinal alignment, gaze is forward, lower core engaged
3. Arms may be crossed overhead, straight or extended overhead, or fingers interlaced behind head
4. Inhale as you bring the side body over the ball, exhale as you contract the opposite external oblique
Instructions:
1. Feet placed flat, knees bent at 90 degrees. Engage lower core
2. Exhale as the hips push up distributing the weight on the top of the shoulder blades
3. Arms may be at the side or a harder variation would be to cross the arms over the chest
Instructions:
1. Place the disc under the lower with the sits bones on the floor.
2. Exhale as you crunch up and rotate to the bent knee
3. Awareness on the quality of each rotation, return to starting position and re-engage the lower ab
Instructions:
1. Strengthen the lower core, belly button to spine, exhale as you crunch up, push chest forward at the end of movement
2. Keep the straight leg elevated about 2-3 inches
3. Leading with the belly button to the floor, roll out the spine to starting postion one vertebrae at a time.
Instructions:
1. Seated on the sits bones, chest up, and lean back until you feel the core engage. The spine should remain straight
2. As you rotate to one side keep the vision on the weight and fully rotate the torso
3. As you end the rotation, focus/contract the opposite side of the internal oblique & rotate to opposite side. Continue working with the acivation of the opposite side of the ab throughout practice
4. Chest remains elevated througout the exercise
Instructions:
1. Focus on 2-3 fingers below the navel, activate by engaging the lower core
2. Crossing the top foot over straight leg for support decreases the intensity on the shoulder
Instructions:
1. Prone position with the elbows below the shoulders and forearms are flat, thumbs up.
2. Focus on 2-3 fingers below the navel, activate by engaging the lower core closer to the spine.
3. As the lower core weakens you will notice tensions arising in the body. Keep focusing on the integrity of your spine with lower core activation
Instructions:
1. Place the Fitball on the lower back, feet are shoulder width apart and relaxed, the pivot point on the ball is 2-3 fingers below the navel.
2. Hands are crossed over the chest for beginners and behind the head as lower core activtion becomes stronger
3. Keep the neck relaxed, vision stays up
4. Exhale as you crunch and engage lower core
1. Lying on the floor, shoulder blades pinching together to open the chest. Natural curve of the lower back.
2. Focus on 2-3 fingers below the navel, activate by engaging the lower core closer to the spine.
3. Do not allow the navel to push out
4. Raise and hold 1 foot, about 1 inch off of the floor. Exhale as you pull the opposite knee to chest.
5. This exercise is about the QUALITY of each repetition
Stagnation Therapy 