Deep core talk: Do you have pain or limitations with your movements?

Are you a momma with:

-a belly pooch, or protruding stomach
-pain with lifting or transitional movements (ie, getting up off the floor
-pee with coughing, sneezing or jumping/ running???

If so, take this as a sign that you need to start learning how to engage your deep core musculature to support you with movements.

✨And I am here to help- my name is Jennifer, and I am a physical therapist who has practiced for almost 20 years! And I want to teach you to learn proper techniques to engage the core and decrease complications you are currently having due to improper core engagement.

Let’s learn how to:

INHALE
- Breathe with your diaphragm, inhaling and expanding your stomach 360* like a balloon, slowly for a count of 2-3

EXHALE
- Zip up your middle, pulling your belly button in like you’re pulling up a tight pair of pants (transverse abdominus contraction).
-Draw in your pelvic floor, engaging it by using muscles that help you stop the slow of urine, or pulling your sits bones (ischial tuberosities) together. Think of your pelvic floor as an elevator, going up through your midsection. Do this slowly, a count of 3 seconds or more.

Repeat this sequence at least 10 times, laying on your back. You can also try in different positions, like quadruped (with a band around your lower ribs to help with engagement of the diaphragm during an inhale), standing, lying on your side, etc.

The goal is to ultimately practice this in more dynamic movements, ie, lifting something off of the floor, squatting, jumping, sneezing, etc.

👉 Remember that these are MUSCLES and they will take time to get stronger- typically 4-6 weeks. But we do see improved control and awareness with just a few weeks of practicing these.

⭐️For a more detailed explanation, drop CORE below and I will send you a link to a video where I provide more details.

And be sure to subscribe to my channel @jenniferschwomeyer as I dive into progressions of this, with exercises and cuing for proper lifting techniques, to fully engage your core, and decrease risk for future injury, pain, loss of mobility, and better control of the bladder! 🙌

You’ve got this momma ❤️

Видео Deep core talk: Do you have pain or limitations with your movements? канала Jenn Schwomeyer PT, DPT