Hi, Dr. Shawn here from Alaska Healing Arts Chiropractic and Rehab. Today, we're going over an exercise that combines hip and shoulder stabilization with properly trained intra-abdominal pressure, or core stabilization.
If you haven't learned about intra-abdominal pressure yet, I recommend watching our previous videos or reviewing it during your next clinic visit to become proficient before moving on to this exercise. If you're already familiar with hip and shoulder stabilization, let's get started.
First, lie on your side in a side-sitting position, with your elbow directly beneath your shoulder. Ensure there is no slouching through the shoulder; keep it strong and supported. Your rib cage should be lifted, and the shoulder blade should be stabilized. Position your legs at about a 45-degree angle, stacked on top of each other. Place your other hand on your hip to help create intra-abdominal pressure at the beginning.
Take a breath in, create a stable platform, and hold the pressure. You should maintain this intra-abdominal pressure throughout the exercise. Next, start with your hands facing each other and your eyes on the top hand. Come up onto your elbow and knee, keep your eyes on the top hand, separate the knees, lift the back foot off the ground, and then return to the starting position. Repeat this a few times, ensuring the bottom back foot tilts off the ground each time, and maintain your gaze on the top hand.
This should be a strong position at the top, which you can hold before coming back down. If this becomes too easy or you've completed your reps and need more of a challenge, we'll progress to shoulder and hip rolling from the top position.
To progress, come up again. From this position, focus on closing your knees and hands down, then bringing them back up while keeping your hips off the ground. Fold the hips and knees down, come up, and repeat. Throughout this portion, you should maintain your core stabilization without fatiguing in the hip or shoulder.
As you roll and twist through the hips and shoulders from the top position, ensure your core remains stable. If you have any questions about this exercise, feel free to reach out or give the clinic a call.
Call now to book an appointment with us or learn more about what we offer at (907) 561-4325!
30 сен 2024
