Dr. Will Gonzaba with Olmos Park Physio shows how to integrate posture and core stability to improve your cycling, running, and everyday performance.
INTRO TO posture and core stability
This 4 minute video explains how posture and core stability leads to better performance...
Posture and core stability is about more than reducing back pain - it's about performance.
Why good posture and a strong core should be looked at together.
How posture and core stability lead to better performance.
Are you shooting your cannon from a canoe or from solid ground?
POSTURE CHECK - TWO HAND TEST
This 3-minute video will show you how to use your hands to check your posture.
1. NEUTRAL POSITION
A neutral position is when your ribs are centred over your pelvis. We want to avoid tilting our ribs and/or our pelvis forwards or backwards.
2. THE TWO HAND TEST
Place one hand on your sternum with your fingers extended and your hand flat. Place your other hand on your pelvis in the same way. The orientation of your hands will show you what to change to obtain a neutral position.
FINDING PROPER POSTURE
This 3-minute video will show you how to centre your body and find proper posture.
1. SET THE PELVIS
Start with the feet to set your pelvis. Stand with your approximately hip width apart. Your feet will be directly below your hip joints. "Screw" your feet into the floor by pressing your feet into the floor and applying pressure with your feet outwards (toes are still facing forward). This will set your pelvis in the ideal position.
2. SET THE RIBS
Take a deep breath in and let your lungs expand. With you hand on your sternum (as above in the Two Hand Test) exhale until your hand is level. As you exhale contract your abs. This will centre your ribs over your centred pelvis using your abs and glutes. It is normal to feel awkward when you first do this - that feeling will go away with practice.
3. CENTRE THE SHOULDERS
Extend your arms in front of your with your thumbs pointing up and your hands together. Spread your arms apart so that they are perpendicular to your body in a T position (avoid pressing your ribs forward). Drop your arms and place your hands beside your hips. Think about setting your shoulder blades down and back, and spreading your colour bones apart (avoid tilting backwards at the ribs).
After completing these three steps... your ribs will be centred over your pelvis and your shoulder blades will be positioned over the back of your rib cage (it is normal for this to feel awkward at first). This braced position is where to start all of your motions.
5-minute DAILY core routine
This 5-minute daily core routine is great for cyclists, runners, and anyone looking to get more core engagement. The video recommends 30 reps per exercise; however, you may choose to do fewer reps and build up over time.
1. Bird Dog Exercise (30 reps)
2. Dying Bug Exercise (30 reps)
3. Bridges Exercise (30 reps)
4. Plank Exercise (30-seconds)
1. BIRD DOG EXERCISE
Start on your hands and knees with your hands below your shoulders, your knees below your hips, and your back flat. Draw your navel in to engage your core. Extend one arm forward and the opposite leg backwards. Do 30 reps (extending your first arm and then your second arm counts as 1 rep).
2. DYING BUG EXERCISE
Lay on your back and draw your navel in to engage your corer. Extended both arms up (hands above each shoulder) and raise both your knees above your hips (knees bent 90º so that your shins are parallel with the floor). Extend one arm backwards to the floor and your other arm forwards to the floor, at the same time extend one leg to the floor (the opposite leg to your arm that goes backward). Do 30 reps (extending your first leg and then your second leg counts as 1 rep).
3. BRIDGES EXERCISE
Lay on your back and draw your navel in to engage your core. Drive with your heels and lift your hips up. If you're able, keep your arms extended above your chest. Alternatively, you can place your hands on the floor beside your hips. Do 30 reps.
4. PLANK EXERCISE
Start on your hands and knees and drop down so that your back is flat and you are supporting your wight with your forearms and toes. Maintain a straight line with your back and legs. Avoid arching your back or dropping your hips. Think about engaging with your glutes, lower back, and abs. Hold for 30-seconds.
Watch detailed videos for each exercise below to get more tips and learn how to progress, or regress depending on your specific needs.
AN EASY WAY TO BUILD HEALTHY HABITS
Do you want to create better habits? Do you want them to stick?
The 5-Day Tiny Habits Program was created by BJ Fogg, director of the Behavioral Design Lab at Stanford University. Sign up with us and a KindHuman Performance Coach will provide free email supported coaching.
In less than one week you'll learn how to create the habits you want in your life - without relying on willpower and motivation. You can use this to start your core stability habit and more.