Core Corner – Down Dog Push Up - Balanced Movement Studio

Core Corner – Down Dog Push Up

Elizabeth Towe

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Hamstrings, calves and hips can become chronically tight from endurance sports. Excessive tightness can then create pulling on the pelvis that robs power and results in spine, hip, and hamstring pain. This month’s core corner gives you dynamic mobilization for these structures. It also builds core and shoulder strength while allowing you to notice and gain control of your pelvis and core when the legs are active.

Exercise 

  • Begin in push up or plank position, engage the abdominals and low back, and lengthen the neck to create a long line from the top of the head to the base of the pelvis.
  • Push your pelvis up and back, hinging at the hip joints while dropping and widening the shoulders.  
  • Pay attention to your spine and only bend the hips as far as the hamstrings allow without pulling on the pelvis and spine. You can slightly bend your knees to access a deeper fold in the hips.
  • While holding the stable position of the hips and legs, bend the arms and shoulders to lower your head toward a spot between the hands, and then push back into the stretch of the hips and hamstrings.
  • Repeat 10 times, pausing at the end of each stretch.

    Hamstrings, calves and hips can become chronically tight from endurance sports. Excessive tightness can then create pulling on the pelvis that robs power and results in spine, hip, and hamstring pain. This month’s core corner gives you dynamic mobilization for these structures. It also builds core and shoulder strength while allowing you to notice and gain control of your pelvis and core when the legs are active.

    Exercise 

    • Begin in push up or plank position, engage the abdominals and low back, and lengthen the neck to create a long line from the top of the head to the base of the pelvis.
    • Push your pelvis up and back, hinging at the hip joints while dropping and widening the shoulders.  
    • Pay attention to your spine and only bend the hips as far as the hamstrings allow without pulling on the pelvis and spine. You can slightly bend your knees to access a deeper fold in the hips.
    • While holding the stable position of the hips and legs, bend the arms and shoulders to lower your head toward a spot between the hands, and then push back into the stretch of the hips and hamstrings.
    • Repeat 10 times, pausing at the end of each stretch.

The post Core Corner – Down Dog Push Up appeared first on Endurance Magazine.
Source: Core Corner

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Balanced Movement Studio

5 out of 5 stars

Nicholas Woronoff
Nicholas Woronoff

5 out of 5 stars

posted 8 months ago

Brian and Andy helped me overcome a herniated disc that had me in pain 24/7. Within a few visits I was back to working out at full capacity without pain. Brian also helped me improve my run stride and movement of my posterior chain in the process. I'm stronger, faster, and healthier now having worked with them than I was before the injury.