Course Content
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Why do you have pain?
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Day 1 - Activate your trunk rotator muscles
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Day 2 - Activate your trunk stabilizers
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Day 3 - Activate and stabilize trunk flexion
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Day 4: Stability and support with strengthened hip flexors
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Day 5: A stable foundation at your base
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Day 6: Stability in your lower back
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Day 7: A strong and erect spine - spinal extension
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Stop Stretching!
Day 1 - Activate your trunk rotator muscles
One of the major muscles that's responsible for doing a majority of work protecting the upper body are the transverse abdominals.
The transverse abodimals, or TVA help stabilize the trunk of the body as well as the spine.
Additionally, this muscle is vital to any trunk rotation. Or in yoga, we call them twists.
It is fair to say that we twist in almost every movement we do.
The TVA is the deepest layer of abdominals.
In this video, we will teach an exercise that many people know, but seldom do correctly, or enough.
This is a very specific technique to practice this pose.
Once you learn it, I want you to start doing this every day.
Only hold these poses for 6 seconds. Count one-one-thousand. Two-one-thousand. Three-one-thousand. Four-one-thousand.Five-one-thousand. Six-one-thousand.
And then repeat for a total of six times.
The magic number is
Six seconds.
Six times.
That is day one!
Simple right?!
All we are doing is activating all the muscles that support our spine, support our back, support our torso, and ultimately support us in life.
When you get up after practicing this muscle activation technique, take notice of how you feel. Do you feel more stable?
If you do, then we did our job!
6 comments
When done with strong intention, this a most demanding pose! I am sure as well, that this helps the shoulders immensely because that is where I feel it the most when I really engaged in the exercise.
@ARIAAL ASHLIE so much of the shoulder issues stem from a weak core. Or inactive obliques. Have fun with them! (I have to show you a new technique I learned to activate the obliques!)
The 6x6 done this way is more effective than holding for say a minute. Thank you, Aaron for the details on form and activation.
@Pam you are so welcome. Thanks for the feedback. I look forward to hearing the results.
I've watched lesson 1 a couple of times, I can't seem to get lesson 2 to open. 2-8 have a lock showing. How do I access the other lessons in the pain free series?
@John Ludeman we just changed a setting so you can access them. We do encourage people to click the "Mark As Complete" button. That was why you could not access the other lessons.
How did this lesson go for you?
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