Name: Playbook - Dr. Caleb Burgess - Learning Core Control
Uploaded: 2024-04-19T04:48:15.288Z
Duration: 15 min
Description: Learning Core Control

Nancy

Clarissa

Good movement patterns that bring awareness to the core

Ian Siggers

I find it difficult to lay my back flat on the ground/wall. If I force, it’s painful and i feel stiff on my shoulders and neck. Is this normal?

Marynel

This workout is meant to teach you how to gain better body awareness of the pelvis and lumbar spine (lumbopelvic region).

You will learn how to contract the abdominals without moving and while still breathing normally, as well as how to control pelvic position (anterior and posterior pelvic tilt) on demand.

Simply learning how to control lumbar spine and pelvis positioning and movement can help to not only improve exercise technique in some cases, but also help reduce low back pain in the right context!

*1 rep = 1 breath and out at a slow pace (without difficulty)

Set up:
- Lay on your back with your knees bent
- Place your finger tips into your sides between the lower ribs and pelvis

Movement:
- Contract these muscles by trying to "Push" your fingers/hands sideways
- Hold this contraction (lightly) while breathing as normally as possible

Supine / Hooklying Abdominal Brace with Breathing

- 1 rep = rocking the pelvis forward and backward
- Hold

Set up:
- Lay on your back with your knees bent as shown
- Place your hands on either side of the pelvis to monitor motion here

Movement:
- Slowly rock your pelvis FORWARD by putting more pressure on the tailbone, then slowly reverse the movement BACKWARD by putting more pressure on the lower back and less on the tailbone

Supine / Hooklying Anterior and Posterior Pelvic Tilt

- 1 rep = rocking the pelvis forward and backward

Set up:
- Place your hands directly underneath your shoulders with your knees directly underneath your hips

Movement:
- Slowly push your tailbone up toward the sky and then tuck it underneath you, so that your lower back (spine) moves from arched to rounded, as shown
- Only work within the range of motion that is tolerable to you...don't push into worsening pain/discomfort

Tips:
- Sometimes it may start with feeling tight and uncomfortable and then improve with increased reps (if this is the case, it's okay to push through some discomfort at the beginning)

Quadruped on Hands - Anterior and Posterior Pelvic Tilt

- Hold 5 sec per rep

Set up:
- Back flat on wall with legs out in front of you in a slight squat

Movement:
- Flatten your lower back on the wall and hold for the prescribed time
**placing you hands on your pelvis can help to better monitor it's movement and positioning

Learning Core Control

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