Five Pilates Exercises and Five Drills to Improve Core Strength and Reduce Pain
In order to reduce pain, improve sports performance and feel better daily, we need to strengthen the muscles of our body that help stabilize our pelvis and spine , thus improving posture and body mechanics. The muscles that do this are the deep muscles of the core–the transverse abdominus (TVA), the multifidus and spinal extensors and the obliques. These muscles, while incredibly important, are not often used in daily life. They become weak and difficult for our brain to connect to. The body can’t strengthen a muscle that the brain can’t connect to, so in order to strengthen these muscles, we have to practice meticulous and mindful movement. Once we awaken these stabilizers, then we can begin to integrate them as important synergists in compound, dynamic movements.
If you are someone who experiences low back pain, hip flexor tightness or frequent injury, it is likely you need to strengthen your core to improve your body mechanics. Before you jump into a rigorous Pilates class to get your six-pack on, focus on the deeper core in a precise and methodical way to experience real results.
The video below is a great workout to innervate and strengthen the most important stability muscles in your body–the TVA and multifidus. In addition to teaching five great basic Pilates movements, this video teaches you five functional neuroscience drills to improve the quality of your movement. Each Z-health
drill stimulates the mechanoreceptors in your joints and helps to improve proprioception (understanding where you body is in space.) Try doing this short series each morning or as a warm up before your workout and let us know if it improves the way you feel in your body!
If you like this jump into the studio – be sure to check out Studio Pass
, the newest addition to our online workout platform RB360online.com
The RB Studio Pass course is for those who are ready to take their RedBird training to the next level. It is a raw, real and uncut pass into our personal workouts, team workouts and our community. This course is a combination of RedBird signature movement programs–Pilates, Body Engineering, Dance and HIIT. It is less instruction and more flow. Build a movement foundation in our other courses and then come sweat with us!