Align Your Pelvis for Powerful Movement Mojo and Injury Prevention

I remember the first time I went trail running and experienced the majority of my forward momentum and power coming from my core.

For as long as I can remember prior to this, my power as a runner came from my strong and always ready to work hard gymnasts legs, with some help from my pumping arms. This new feeling (like I was floating, effortless!) was a revelation.

Since that first time running from my core I’ve experienced more and more ‘ahas’ about how to harness the power of my core for everything from overhead presses (and activities like rock climbing), to sitting, to the work I do everyday to yoga, gym workouts and even walking.

Let me clarify something right away: by “core” I don’t mean my abs, though they are involved. I’m talking about harnessing the power of our entire pelvic complex, which utilizes our deep core muscles and our glutes (acting together as a team) to create a rooted center from which to power everything we do as movers in the world.

For a simple deep core activation series, click here.

This concept is impossible to describe in words, so scroll back up and watch the video for demonstrations of how to implement this pelvic alignment fix through a squat, a push up and walking.

Then – give it a try. You can do this wherever you are right this minute, even if you’re sitting at a desk.

When you learn this postural correction and make it habitual throughout your life and activities, you’ll start noticing your legs and arms won’t get as sore as before during workouts, you may have less aches and pains while sitting at the computer, and – when implemented through a diverse range of activities, you may notice certain injuries or nagging pains like constantly tweaking your back or mid back pain go away.

With proper pelvic alignment we can start to reverse and prevent injuries during our activities while also growing our effortlessness and power as movers.

 

I believe everyone has near limitless potential for physical, psychological and emotional vitality. We all have what I call an “aliveness potential” unique to us. The hard part is understanding how all the pieces fit together: fascia, muscles, bones, neurobiology, mobility, movement, psychology, nutrition and that most tricky trickster of all: our subconscious! That’s why I work one on one with my clients to develop a cohesive plan that takes you from knowing you have near limitless potential to actualizing it. When I’m not helping people get out of pain and unlock their potential you’ll find me climbing mountains, trail running or nerding out on consciousness, evolution, neuroscience, physiology and psychology.

Are you ready to find out what YOUR limitlessness feels like? Get $15 off your first Skype session with me when you sign up for my free newsletter. You’ll hear stories I don’t share anywhere else, and new episodes will be emailed directly to you every Monday.

Build a Strong Foundation for Mastering Mobility with These Simple Deep Core Exercises

Mastering mobility cannot happen without a strong foundation. For truly efficient, powerful movement mojo we have to build a strong deep core.

I’m not talking six pack abs. I’m talking about the muscles that stop us from peeing when we sneeze! Or ya know, the muscles that keep our pelvis and spine stable. Kinda important. Unfortunately, many of us neglect our deep core and focus instead on our “abs” (typically rectus abdominus).

If you want your movements in life and sports to be powerful and efficient, this is a great place to start.

If you have a glute muscle not firing (and if you’ve sorted out why and are now working on firing that puppy up), then this is a great place to start. Your glutes want your deep core turned on. A stable pelvis and spine means your glutes don’t have to become your core!

The deepest deep core muscles are quadratus lumborum and psoas major, but we’re not targeting those today.

What we’re targeting:

Transverse abdominus and internal obliques.

The internal obliques lie beneath the external obliques and are superficial to, or “on top of” the transverse abdominus. They function primarily as accessory muscles to respiration (actively contracting during exhalation), as well as rotating and side-bending the trunk (imagine moving one shoulder to the opposite hip).

The transverse abdominus (TVA) helps to compress the ribs and viscera and provides thoracic and pelvic stability, as well as helping a pregnant woman deliver a baby.

Here’s the real kicker:

Without a stable spine aided by proper contraction of the TVA, the nervous system fails to recruit the muscles in the extremities efficiently, and functional movements cannot be properly performed. The transverse abdominal and the segmental stabilizers (such as the multifidi) of the spine have evolved to work in tandem. (source: wikipedia).

There are massive implications here for ALL kinds of ‘patterns’ (compensation patterns, pain patterns, injury reversal/prevention etc). We won’t go into any today, just know – this is important!

When harnessed effectively, the deep core stabilizers are our power house for movement! I’ve personally experienced the differences between powering my trail run through my core, rock climbing through my core, lifting weights via my core – and not, relying instead on peripheral muscles. And I can tell you from experience that when we harness the power available to us in this core compartment, every other movement becomes easier and less taxing on ALL other muscles (not to mention our fascia and bones!)

Here’s what to do:

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