It is a different world now, my studio is closed, my clients are home….I can no longer paddle with my Ohana in a group. But I can still reach out to everyone and say hang tough!

THERE IS STILL MUCH WE CAN DO, AND MUCH WE CAN CONTROL.

“Nevertheless she persisted!” After you have washed your hands for at least 30 seconds, and you have straightened the spice shelf and spent way to much time on facebook, you might think, “I have time to work on my core now.”

I am going to keep this BRIEF so please read if you care about YOUR BACK.

The BIG mistake people do in training their core and their back is taking the back through a range of motion like a bicep curl. (Such as a crunch) According to DR. Stewart McGill PHD, premier back researcher and author of Back Mechanic, the back and core need to be trained for stability. Limb muscles (ie: arms and legs) create motion and torso muscles stop motion. There are rotating movements that we perform that engage our hips and our thoracic back but for this segment get the idea that you need to be stable through your trunk when you move. Think about a tree. Most of the time the trunk does not move, but the branches sway back and forth. (more on that later)

Do not perform a crunch thinking it will help your tummy diminish, that is done via a push away, from the table. You cannot spot reduce, you can increase your core strength with these beginning movements. If anyone is still doing crunches and is over 40 please stop. Even if you are under 40 there are so many better safer options out there.

These first four moves are all very simple. I added a voice over to help with instruction. If you cannot get down on the mat, there are other options. Let me know and I will put out another video. If you have pain in any of these stop, and note what motion triggered pain.

Love to hear feedback peeps! Stay cozy! Sending you hugs from afar! 🤗