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)