welcome to episode three of my core back immersion where we're going to learn how to strengthen your
core backs safely and effectively previous videos we learned about how to strengthen your core
utilizing an elastic band and in this video we're going to add the ball for an extra challenge as as
one of my best secret to really engage your core without utilizing straining your neck and back
if you're suffering from neck and back pain hi my name is Annie I'm a physical therapist with more
than 20 years experience and I'll be showing you more secrets as the upcoming free six-part video
series about my back master class so let's begin the program on how to engage your core utilizing
elastic band I'm going to place this around your thigh so if you're having hip pain while sleeping
then this is why you need this amazing best trick to finally fix your hip pain while size
leing you want to strengthen your glutes muscles and release the tension on your tensor fasal Lata
by incorporating strengthening your hip flexors and if you're very weak on your hip flexors you
don't know how to activate it especially if you're having back pain one of the best tees
use techniques is using a FIA ball placing your feet on top of the ball and the elastic
band around your thighs to really activate those muscles so first placing your hands on your side
take a deep breath and then slowly bend your knee first further towards your chest while
keeping the ball stable pressing your right heel towards the ball and exhale as you exhale you want
to zip it up your core which means from your lower abs going up towards your navl Naval and
then inhale slowly place your foot down belly rise and then zip it up as you exhale now I'm
pressing my heel down on my left left and then bending my right knee towards my chest now I'm
feeling it on my hip flexors on my right and my hip stability on my left and then inhale
slow and steady placing my foot now down back to the mat and we'll do this nine more times each
side inhale first don't forget your breath work zip it up and then lift your left knee towards
you and and then down breathe in and then breathe out slow and steady the slower the
better keeping your core engaged without twisting your spine seven
more six more my
friends
five
more slow and steady placing it down pushing my heel down on the ball for
stability and bending the opposite leg you're going to feel a deep
activation with each breath work to fully engage
your core muscles Mind Body awar is mindfulness to slowly
connect three
more two
more last
one going to feel it really fatigued now on your hip flexors and your hip stabilizers woo
well done now I'm going to lengthen and lock my knees push the ball away and now you're a
little bit in supported position and the ball adds instability to engage your core especially your
Wick hip flexors now hold on to the mat inhale I'm going to press down with the opposite legs
so I'm pressing my right foot down belly rise zip it up before lifting my left foot up to straight
leg raise as much as I can with my knee lock toes pointing to the heaven and then doors Flex which
means pointing your toes towards you as you feel a lovely stretch behind your thigh and calf and
then slow and steady lower down to starting position and exhale while squeezing your core
in now let's switch the other side alternating belly rise first zip it up and lift now my right
foot as I press my heel down on the the ball to 90° or 45 whatever is your flexibility that's
fine dors Flex to lengthen and then slow and steady lower it down to starting position we
have nine more inhale zip it up exhale and lift dorsy flex and down switch the other
side
seven more you might feel the balls shaking a little bit that's fine that
adds a little bit more Challenge and means your hips are fatigue and that's okay six
more five
more
four
three
two well done now we are going to strengthen your core stability by lifting your hips up with the
ball so this helps strengthen your glutes and you're going to feel shaky so you're going to
make sure you hold on to the mat for support it's like doing a hip thrust but this time you have the
unability of the ball to add an extra challenge so make sure your belly rise zip it up squeeze
your core in before lifting your hips off the mat try not to overarch your spine squeeze your
core in and then once you reach that top level you inhale again belly rise and zip it up before
rolling down bone to bone down to the mat and exhale again inhale belly rise zip it up as you
lift inhale zip it up exhale
down Breathe In Breathe Out
lift inhale exhale down seven
more six
more five
more
four
3
2 and
one we're cooling down now by stretching your
knees your chest roll the ball towards you inhale exhale release extend five
more four
3 2 and one now keep your knees bent and we're going to rock side to side 10 9 feels so good
on your back eight seven with your knees bent six five 4 3 2 and one and that's it our episode three
of my coreback immersion to strengthen your core and your hip pain safety and effectively utilizing
elastic band in a ball if you miss out my episode one and two please watch these two videos first
before proceeding to this one and if you want to be part of my early bird weight l i as I open my
back master class on December 31st write your name and email address on the early bird weight list
link on the description below be part of it be before I release this to the public on January 1st
because I want a small intimate class for a small number of students utilizing ball elastic band
is a great way technique for absolute beginners to finally fix your low back pain weak core and
back pain to improve your overall posture see you my next video for where I'm going to share
my entire framework so don't be that out always remember be safe be well and healthy are you bye