Today is Day 1 of Phase 2. You will begin applying simple limb movements to the foundations we learned in Phase 1. Complete Lesson 1: Back Anchor Challenge.
Prior to performing the Dying Bug exercise, spend some time connecting your Front Anchors and your Back Anchor Zone. Go from the Back Anchor exercise straight into Dying Bug. Finish up with the Bridge, as well as practice breathing into your back throughout these exercises.
**Note** MOVE SLOWLY. Many people who are rehabilitating tend to think “more is better”. This is absolutely not true. People with back pain tend to have dysfunctional core muscles: instead of using their deep stabilizer muscles, use the big powerful ones which thrive on speed and amplitude. The goal is to become in touch with your smaller, deeper core muscles, and this requires slow, small motions with lots of concentration. Feel your core muscles working, feel your glutes. Treat these exercises like meditations. The focus of your mind, and the ability to connect and be in touch with your core is the true victory here.
This is Your Journey!
Dr. Ryan Peebles DPT
Stay Inspired. Strive for Balance
- Phase 2: Learn Simple Movements
- Back Anchor Challenge
- Front Anchors Challenge