Use the wall to stabilize a pose, to open the hips and strengthen and
engage deep core muscles.
This will help
engage your deep core muscles and protect your back.
Engaging your deep core muscles helps align your hips because your primary hip flexor, or psoas muscle runs from your lower spine to your femur (leg bone).
Not exact matches
It consists of the inner
core muscles, such as the diaphragm, pelvic floor and transverse abdominus, which lie
deep inside the abdomen and are the first to
engage to protect the spine during heavy resistance training; the outer
core muscles, including the abs, lats, spinal erectors, glutes and hip flexors, that generate movement and have an important stability function during high - speed activities.
Engaging your transverse abdominis — the
deep core muscle that's responsible for flattening your abs and stabilizing your
core from front to back — while you plank is key, she says.
Get your feet up on an elevated surface and come into a strong plank: wrists in line with your shoulders and hug your belly button up to your spine to
engage your
deep stabilizing
core muscles.
If you don't have time for anything else, you can do a plank to work on your diaphragm breathing, strengthen your
deep core, and
engage your
muscles that form the most important connections in your body.
I have also found that although back bends are great for stabilising the SI if I practice a
deep back bend without properly
engaging my
core this can irritate my SI as the
muscles in my lower back over tense and the squeeze on the area around my SI presses on the same over stressed nerves.
Even
deeper muscles in our
core engage on the exhalation that help to tone and support our spine.
Let's say you are going to be doing 20 slow controlled
deep squats, where your
core, your back and every
muscle in your body is
engaged to it's full potential, recruiting more
muscle fibers, it is a lot harder then it may seem to perform every single rep in that perfect form.