Static Standing Core Exercises

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Static Exercises

Core Benefits

Simple
Easy-to-do
No impact
Basic

Good exercises for your core.

Lower back
Hips
Spine

Natural motion. Gentle movements.

Conditioning
Strengthening
Balance
Coordination
Breathing
Expandable

Feels pretty-darn good too! And that's the point.

Get up. Get moving.

You can do this!

Core Exercises. Get in touch with your core, today … ready?

The Core. Roughly mid-thigh up to the rib-cage.

· Complex muscle groups.

· Sturdy bone structures.

This is what your core is. Physiologically.

· Articulation

· Bipedalism

· Basic mobility

This is what the core is really about. Biomechanically.

Core Exercises. Time to get up. Get moving.

These are easy. You’ll like them. And you can do ‘em. (CRH)

Static Exercises. Basic Core Muscle (conditioning and strengthening). Center of Gravity (awareness). Balance (deliberate, controlled movements). Breath.

Start simple/slow/easy/aware
Begin with your Basic Stance
Progress with the Basic Exercise

Basic Stance: Start Point (the Voyage Begins)

· Stand up straight

· Comfortable stance

· Arms bent at elbow

Get comfortable. Like your hands are at the controls of a jet-pack! Get centered. Aware. Balance. Breathe. Listen.

You’re static core exercise program starts with awareness. And your Basic Stance.

Basic Exercise: The Side-to-Side (Rock-the-Baby)

· Basic Stance

· Shift Weight

· Breathe

Ready. Set. Slow ... Shift weight (gently) from left leg to right leg.

Left-to-right-to-left-to-right.
Like you’re rockin’ a baby. Slow-and-easy.
Left-to-right-to-left-to-right. Feels kind of good. Doesn’t it.
Left-to-right. Don’t forget to breathe. Don’t ignore pain or popping or pinging.
Adjust your stance. Arm/hand position. Throw a-little hip action in.
Adjust. Breathe. Kinda fun, ain't it? Like slow-dancin'. Slow and easy.

Note: All other Static Exercises are adjustments and variations of the Basic Exercise. Either to avoid popping and pinging. Or to loosen up, warm-up, and tune-up various muscle-groups.

· Adjust

· Avoid

· Variety

Be careful. Be smart. Use your imagination. Adjust stance/arm positions/movements. Avoid popping/pinging/pain. Don’t overdo/overwork/overstress/over exercise – anything! Adjust. Move to another muscle group.

Keep moving. Breathe!

Coffee Ridge Hiking

Variety - Mix it Up - Move it Around

OK. Got Up. That was easy. Got it moving. That was good. Now what? Now it's time to ... move it around, some. Ready?

Basic Stance
Get comfortable
Get center
Balance

Same slow & easy cadence. Breathe.

Ready. Set, ...You're gonna love this,

Left-hip, roll it out (out to the side)
Roll it back to center.

Ok. Try again. Adjust (feet/hands/arms) and try it again.

Ready? Here we go again:

Left hip, roll out to the side (gentle control) - roll back to center.
Roll right-hip out-to-the side. And back-to-center (smooth).
Roll and (flawless transition) left-hip out. And, back.
Roll and Repeat with perfectly-balanced repetitions. Beautiful!

Gentle control? Smooth? Flawless transitions? And a perfectly-balanced what?

Ok. Don't worry about any of that. This ain't a dvd. Or a fitness center.

This is about taking small, very basic steps.

It's good for your core. And it'll be a real hoot to boot. You'll love it!

Ok now, focus. Correct form before perfection. Deliberate and gentle control.

Nice & slow & easy. Ready?

Basic-stance (jet-pack hands)
Head and eyes stay centerline (verticle)
Bend out from the waist (not just at the waist).

Focus, Breathe, Aware. And,...

Left-hip out ...
and back,
Right-hip out ...
and back,
Left-hip out ...
and back,

Repeat, and... You hear that? Feel that? That ain't the hokey-pokey.

That's Physiology. Biological Mechanics. Center of Gravity. Core muscle groups.

Fascinating stuff. Important stuff.

That’s your Core. That's You! Kinda feels good - don't it. That's the main point. You're getting there.

Now, bend your knees slightly. And throw in a little more hip-action.

Adjust. Breathe. Focus. Now, do you see? Beautiful!

Keep aware. Adjust. Modify. Variety. Listen! Don't forget to breathe... (CRH)


	Basic Core Exercises: Avoid - Adjust - Variety *Pain, Injury and Funny Crunchy Noises. This is Serious! Three ways to handle it.* *Avoid - Injury.* Does this ever happen? Yer doin' the basic exercise stuff,... then, left-to-right-to-left-to-right-to-'Ping'-'Pop'-"YOUCH"! Sure. That'll happen. It's almost guaranteed. It's probably nothing. But don't ignore it either. Here's how you avoid the worst of it, *Adjust* *Back-Off* *Stop* Funny crunchy noises? (Look left, look right) Hear that? Sometimes, if it don't hurt. It's just the weather. If it does hurt, ... *Adjust -* Small Adjustments - On-going - Immediate *Stance (foot position)* *Arms/Hands (Positions)* *Adjust* Your Stance: Shift your left foot (or yer right) forward a couple inches (hip joint, lower-back ping). *Adjust* Arm/Hand Position: Lower right arm (or left) from basic stance position (shoulder poppin'). *Adjust.* Small adjustments. It's real. It's bio-mechanics. Physiology. Learn. Adjust. Have fun. *Back-off* (immediate) *Slow down/cool down* *Smaller/shorter motions/steps* Be bold with your natural weight loss program. But, be smart too. Listen to your body. And don't ignore pain. Adjust. *Stop* (when necessary) *Alert/Aware/Listen* Sometimes - Stop! Be aware. Be smart. None of this, no-pain/no-gain, crap. Start with footpain. Pain and injury? Small adjustments. Throttle-back. Or, Stop completely. That's how you avoid the worst of it. No jerking, jarring, bouncing, twisting, pulling, uncontrolled hyper motions. Don't overdo anything! Don't ignore ping-pop and (especially) foot pain. Slow. Deliberate. Controlled movements. Hydrate. *Don't forget to breathe!* - CRH