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Core Exercise Solutions
United States
Приєднався 19 гру 2015
My goal is to help you build lasting strength without getting hurt. That’s why I started my online programs helping Moms recover from pregnancy and childbirth. I wanted to get expert, accurate information out there in the hands of the women who needed it most. I share some of the videos from my programs here as well as tons of other tips on breathing, posture, diastasis, pelvic floor healing and exercise form.
Feeling strong and capable has always been part of my identity as a woman, and I want to pass along that feeling to every woman I possibly can! I want to use my background in sports and training, combined with a decade of experience as a physical therapist, to write you the most effective workouts possible.
Get ready to discover real fitness! Find out more about my programs here: www.CoreExerciseSolutions.com
Dr. Sarah Duvall PT, DPT, CPT
Feeling strong and capable has always been part of my identity as a woman, and I want to pass along that feeling to every woman I possibly can! I want to use my background in sports and training, combined with a decade of experience as a physical therapist, to write you the most effective workouts possible.
Get ready to discover real fitness! Find out more about my programs here: www.CoreExerciseSolutions.com
Dr. Sarah Duvall PT, DPT, CPT
Is Your Calf Strength Affecting Your Hips?
How you move over your feet affects what is happening higher up the chain. The muscles in our feet rely on elastic energy and use a stretch reflex to help propel the body over the ground.
Pronation is for shock absorption and loading. Visualize how, in slow motion, you can see a bouncy ball deforming and flattening as it hits the ground.
In order to have elastic energy, you need muscular strength. Otherwise, it’s like trying to get elastic recoil out of a stretched-out rubber band. In supination, the foot needs to be able to lift and shorten to push the ground away.
Calf raises are a great tool not only for assessing but also strengthening the sagittal plane movement. If you are unable to stay in the sagittal plane and veer off into another plane, it’s like driving a car that’s out of alignment. This will put excessive movement through smaller muscles and wear them out (similar to the piriformis or obturator internus getting overworked for the glute max).
It should be a vertical, controlled movement up and down, with grounded toes and soft knees, and it shouldn’t change with reps or increased load. This makes sure you are:
🔹Creating a rigid lever to push off from.
🔹Using your calf instead of thrusting your hips forward or arching your back, which can put stress on a diastasis, affect load through the pelvis, and put strain on your hips and back.
🔹Using your calf muscles to PUSH yourself forward instead of using the long toe flexors or the front of your shin to PULL yourself forward.
🔹Not pulling your knees backward when you’re trying to go forward.
🔹Using your primary instead of your secondary plantar flexors (posterior tibialis and peroneals). As you lower, making sure the arch doesn’t collapse allows for the primary focus of lengthening to be through the gastroc and soleus, and avoids excessively using the arch muscles or moving through another plane.
Did you know I teach online:
Online Continuing Education for Fitness and Health Professionals
PCES - Pregnancy & Postpartum Corrective Exercise Specialist
www.coreexercisesolutions.com/postpartum-corrective-exercise-specialist/
Pronation is for shock absorption and loading. Visualize how, in slow motion, you can see a bouncy ball deforming and flattening as it hits the ground.
In order to have elastic energy, you need muscular strength. Otherwise, it’s like trying to get elastic recoil out of a stretched-out rubber band. In supination, the foot needs to be able to lift and shorten to push the ground away.
Calf raises are a great tool not only for assessing but also strengthening the sagittal plane movement. If you are unable to stay in the sagittal plane and veer off into another plane, it’s like driving a car that’s out of alignment. This will put excessive movement through smaller muscles and wear them out (similar to the piriformis or obturator internus getting overworked for the glute max).
It should be a vertical, controlled movement up and down, with grounded toes and soft knees, and it shouldn’t change with reps or increased load. This makes sure you are:
🔹Creating a rigid lever to push off from.
🔹Using your calf instead of thrusting your hips forward or arching your back, which can put stress on a diastasis, affect load through the pelvis, and put strain on your hips and back.
🔹Using your calf muscles to PUSH yourself forward instead of using the long toe flexors or the front of your shin to PULL yourself forward.
🔹Not pulling your knees backward when you’re trying to go forward.
🔹Using your primary instead of your secondary plantar flexors (posterior tibialis and peroneals). As you lower, making sure the arch doesn’t collapse allows for the primary focus of lengthening to be through the gastroc and soleus, and avoids excessively using the arch muscles or moving through another plane.
Did you know I teach online:
Online Continuing Education for Fitness and Health Professionals
PCES - Pregnancy & Postpartum Corrective Exercise Specialist
www.coreexercisesolutions.com/postpartum-corrective-exercise-specialist/
Переглядів: 1 606
Відео
3 Moves to Decrease Gripping
Переглядів 1,4 тис.11 годин тому
Some might call me Captain Obvious, but did you know that your rectus muscles physically lengthen during pregnancy? If you live in an anterior pelvic tilt or with flared ribs, your rectus muscles also tend to live in an overly lengthened state. The rectus affects the width of a diastasis, helps control spinal extension, and facilitates spinal flexion. After pregnancy, some shortening and thicke...
How Adductors Can Impact SPD Pain
Переглядів 2,3 тис.11 годин тому
Pelvic pain is one of my favorite topics. I think the biopsychosocial model is incredibly important and I use it regularly, but I’ll admit to enjoying a good biomechanical puzzle! In my experience, helping someone usually involves a bit of both. I find the area of the pelvis to be the most fun and fascinating! If you’re dealing with SPD or SI joint pain right now, you’re probably like, this is ...
Should You Use A Pelvic Floor Trainer?
Переглядів 43711 годин тому
Should your client use a pelvic floor trainer to work on pelvic floor muscle contraction training at home? The answer is, maybe! There are pluses and minuses to using them, and I usually take it on a case-by-case basis. How about you? Do you like to utilize pelvic floor trainers? Did you know I teach online: Online Continuing Education for Fitness and Health Professionals PCES - Pregnancy & Pos...
Exercises To Add More Power To Your Bike Ride
Переглядів 93311 годин тому
Many endurance activities require your body to perform repetitive movements for a prolonged period of time. When it comes to biking, this can also include holding some level of constant tension in the rib cage and pelvis. To keep better balance in your system and have good accessibility to your muscles for optimal performance, make sure to include some cross-training in your routine. I like to ...
Are You Using Your Lats When You Exhale?
Переглядів 1,4 тис.Місяць тому
When it comes to the human body, it’s all about each part knowing its role and making sure it plays nicely with others. Your latissimus dorsi (lats) is the widest muscle in the human body. It plays an important role in shoulder movement and control. Through its connection with the thoracolumbar fascia, it can assist with spine and pelvic stability. It can also become an accessory breathing musc...
Go Low to Go High
Переглядів 910Місяць тому
Various factors can contribute to being able to reach your arms overhead. Regarding scapular movement, this entails muscles lengthening at three different areas: 1. The bottom tip of the scapula, to allow for upward rotation. 2. Around the collarbone, not only to help with a good starting position, but also to allow the collarbone to rotate and elevate at the end range of shoulder flexion. 3. T...
Should You Kegel to Prepare for Delivery?
Переглядів 596Місяць тому
Should you do kegels to prepare for delivery? I think a better question is, should you do kegels while pregnant, and how should you prepare for delivery? Research shows that working on pelvic floor strength during pregnancy improves postpartum urinary incontinence outcomes, but doing kegels won’t improve labor. It’s important not to confuse what could be good for overall pelvic floor health wit...
Going Backward to Go Forward
Переглядів 1,9 тис.Місяць тому
It’s hard to shorten a muscle that’s already tight. Instead of just trying to squeeze your butt harder, explore bringing some loaded length to it first. Treat it like a rubber band, using length to load and help create elastic energy to then get you into the shortened position and moving forward. 1) Back leg pushing: I love this for helping to create more stability in the pelvis and work the gl...
TFL Vs Glute Medius
Переглядів 6 тис.Місяць тому
Do you ever find it challenging to get your clients to actually use their glute medius when you are working on glute medius exercises? It can be a problem, especially when the TFL wants to take over! The TFL has a tendency to take control if the pelvis is in more of an anterior tilt. Give this trick a try if you’re working with someone who has an overactive TFL. Bringing in those hamstrings can...
Is Your Jaw Affecting Your Neck?
Переглядів 1,8 тис.Місяць тому
Just like everywhere in your body, you want muscles and joints in your neck and jaw to be able to move through their full range of motion. This allows for good movement variability and resting position. If a muscle or joint has limited motion, this can affect its resting position which then affects other attaching muscles and where you drive movement from. There is a small bone in the front of ...
Use Your Serratus to Help Your Hips
Переглядів 2,8 тис.Місяць тому
Sometimes your hips need a bit more support to be able to move how we want them to. Here comes the serratus to the rescue! Your serratus is a mighty muscle that can help in so many ways! It shares fascial connections with the external obliques, so it can help close your rib cage if you reach as you exhale. You can also use it to facilitate rib cage expansion if you reach as you inhale. Here, yo...
Improve Thoracic Rotation with Upper Body Strengthening
Переглядів 3,6 тис.2 місяці тому
Thoracic rotation is often decreased during pregnancy. It’s hard to turn when you have a baby bump in the way! You can also lose it if you tend to train strength only in the sagittal plane, or don’t do any single arm and leg work. Good thoracic rotation will help the cross-connection between opposing sides of your obliques that helps to drive the movement through your abs instead of your back. ...
Ways to Bring Length to Your Spine
Переглядів 1,7 тис.2 місяці тому
Our spine is like any other part of our body. It needs to be able to fully flex and extend. When one area doesn’t move as much, the body will adapt and steal the motion from somewhere else. It’s all about equal distribution of load and balance of movement. Potential contributing factors to limited flexion are: 1. History of pregnancy. A pregnant belly is like having a basketball under your shir...
3 Exercises to Help Unstick Your Scapula
Переглядів 1,5 тис.2 місяці тому
The scapula needs to be able to move independently from your rib cage. However, it’s not uncommon for things to get a bit sticky. Without this freedom of movement, you might find that you have constant tension in your neck or mid back, you strain your diastasis every time you reach, or pressure goes down onto your pelvic floor. Bonus tips for unsticking: 1. Crocodile Breathing: Focus on using t...
Help Improve Your Bunion With One Move
Переглядів 1,7 тис.3 місяці тому
Help Improve Your Bunion With One Move
Using Hamstrings to Change Foot Direction
Переглядів 1,4 тис.3 місяці тому
Using Hamstrings to Change Foot Direction
What Should Be Working: Distal or Proximal Hamstring?
Переглядів 1,4 тис.3 місяці тому
What Should Be Working: Distal or Proximal Hamstring?
SI Joint Pain During Pregnancy and Postpartum?
Переглядів 1,8 тис.3 місяці тому
SI Joint Pain During Pregnancy and Postpartum?
Pregnancy Modification for Diastasis Recti
Переглядів 1,3 тис.3 місяці тому
Pregnancy Modification for Diastasis Recti
Are Your Clients Ready to Add Hip Flexion?
Переглядів 1,1 тис.3 місяці тому
Are Your Clients Ready to Add Hip Flexion?
Helpful Strengthening Exercises for Carrying Kids
Переглядів 1,4 тис.5 місяців тому
Helpful Strengthening Exercises for Carrying Kids
Tips to Avoid Aches and Pains During Your Holiday Cooking
Переглядів 7745 місяців тому
Tips to Avoid Aches and Pains During Your Holiday Cooking
Is Drawing In the Best Way to Contract the Abdominals?
Переглядів 3,3 тис.5 місяців тому
Is Drawing In the Best Way to Contract the Abdominals?
What is the Best Way to do a Plank?
Переглядів 1,4 тис.5 місяців тому
What is the Best Way to do a Plank?
Countertop Serratus Press and Release
Переглядів 9778 місяців тому
Countertop Serratus Press and Release
Exercises to Use With Runners for Strong Hips
Переглядів 2 тис.9 місяців тому
Exercises to Use With Runners for Strong Hips
Unstick your Sacrum With These 3 Exercises!
Переглядів 3,1 тис.9 місяців тому
Unstick your Sacrum With These 3 Exercises!
Great video
You have great info to share but you speak much to fast. Viewers that are not already familiar with the movement you are demonstrating have to replay portions of the demonstration to learn it. Please consider that when making new videos.
"Playback speed" functions are available top right in "Settings" on any YT videos for your convenience.
When i have to pee at 2 am i noticed i have a hard time holding it. Some dribbles out. Im 43 and had a c section...one c section 4 years ago. Only had one pregnancy at 38.
is the sports bra neccessary? I'm a guy and I feel a bit embarrased
I’m so upset that nobody including doctors ever told me about this. I had to learn about it on TikTok and now I’m here trying to see if I even have a chance after two kids .. one who is 8 and one who is almost 12. 😒😮💨🥺
I am so sorry!
Can i get rid of it forever? Or its temporary?
Rib flare can be resolved yes!
Great explanation, thanks!
At 31 weeks and pain is getting worse..I can't walk properly...I can't do any activity..its sad😢
I am so sorry!
Thank you, Sarah, for sharing this knowledge! During my first pregnancy, I think this is what the sharp, breathtaking, scary pain I was feeling was, but at checkups the main diagnosis I would get for everything was "it's normal," and then I'd feel like maybe I'm just complaining too much. But the pain was definitely very real. So thankful you share this wealth of knowledge to help women!
So good🎉...do you recommend ditching excerises that separate the legs in the beginning when the client experiences SPD pain?
Yes I do!
please can you explain the internal hip rotation as I thought the tfl is more active in internal rotation?
The internal rotation helps position the glutes more against gravity to lift the leg (think of what muscles are facing the ceiling), keeps the external rotators in a lengthened position in the femur, and can use anterior glute med which is an internal rotator. Watching that your pelvis doesn't turn up toward the ceiling and keeping your leg back against the wall instead of going into hip flexion will help keep TFL out of it.
Does the pelvic inlet ER have an impact on lengthening of lower TAs? Will working on pelvic outlet opening help with improving lower abs?
It can yes!
so helpful, thanks Sarah!
Mam Kitna Weight Tak Utha Sakte H Pelvic Floor Muscles
During the crunch, is lower back allowed to round?
Yes!
Thank you for sharing! How do we get more of the adductor magnus to play in? By activating/strengthening the hamstrings/adductor magnus?
Would love to see some modifications for that first exercise for someone who is not as strong as you and doesn't have the equipment. Thank you!
If you search "bridges" on our UA-cam channel you'll find lots of options. As far as equipment goes, you can use two chairs, coffee tables, or the end of a bed for the setup here.
Your videos are fantastic! I wish I had known these things years ago when I began long distance running with a weak unconditioned core. I felt pain in my pubic symphysis and started experiencing weak hips and groin along with pulling back muscles from bending over. I pushed through it thinking that's just what doing a long 17 mile run feels like. Fast forward a few more years and I ended up with pudendal neuralgia a completely hypertonic back, glutes, pelvic floor. Yes this can really happen and I spent years trying to understand why I suddenly had nerve compression in my pelvis. I had unnecessary surgeries along with a lot of injections. I finally put the pieces of the puzzle together and am working with a sports rehab PT, pelvic PT didn't work. Everyday is a struggle. Now I understand the importance of having a balanced and fully conditioned body. Learning a very hard lesson. I went from being a marathon runner to literally overnight being unable to work or perform basic tasks like cleaning my house. I'm just praying this can be fully corrected because I'm only 47 and I don't want to end up on disability
Oh my goodness. THANK YOU! So, so, so helpful and timely. I've been experiencing SPD pain (went to PT for it last year but didn't keep up on my exercises) and this is so helpful. My adductors on my right side feel like dense rubber bands because they're so tight. And I'm experiencing discomfort near my sitz bone on that side (PT previously explained to me it was obstructor internus that was tight and causing the pain). This video is bringing it all together for me and making so much sense. THANK YOU!
Do you have problem with bowel movement?
Well, this was almost 6 years ago when she had the pelvic floor surgery. Many things have changed since then, particularly with the exclusion of mesh as part of the surgery and the increased use of robotic surgery. I had the surgery (along with a complete hysterectomy, and cystocele and rectocele repair) in September, 2023 at age 74. Now, 9 months later, I can run, jump, and do most of the things I want to do. My only restrictions are no lifting over 10 lbs, and avoidance of straining. I never had bladder leakage prior to surgery, but I did suffer from urinary urgency (spasming bladder when full). Although the surgery did not successfully correct this, it did greatly improve my persistent constipation and eliminated my rectal and vaginal pressure. The surgical benefits for me far outweighed not having the surgery.
Absolutely love the Retro Hip hinge (omg I hated them at first ;-) but now they are my go-2 movement. thank you!
Less talk more show by doing
Thanks for the tip!
my body is producing extra ordinary gas and I am unable to get rid of it though burp or fart which creates anxiety,I feel palpitations in head, neck.can U guide me to how to relax my nervous system and pelvic floor
I would find a provider to work with you in person on this!
How do we know whether it is an upper diastasis or lower? Plz define each.
You can feel with your fingers! Use this video to check! You will feel a difference between top and bottom depending on where the separation is. ua-cam.com/video/NrW6fbS9ghg/v-deo.html
@@CoreExerciseSolutions just as there is upper and lower diastasis, is there anything such as right and left? When i lift my head in a crunch position, I notice an unbalanced doming which bulges more towards the right side of my bellybutton.
Thanks.. but i have a serious problem.. i cant hinge at all.. almost 25 degree is enough.. i watched many videos but never worked..can u please help me.
I am so sorry! I would find someone to work with you in person! Follow this link to find someone who has taken my Pelvis pro course! www.coreexercisesolutions.com/pelvis-pro-directory/
Great detailed explanation.
Thank you!
Ok. But what should we do if we are a middle cincher?
You might enjoy this video! ua-cam.com/video/PPNmRTDbz9c/v-deo.html
This is so helpful! I've also found turning on the muscles just below the shoulder blades really helps but that is super challenging to voluntarily get those to engage.
I am so glad it was helpful!
As soon as I lift my head for crunch, I see doming along my entire length of midline. Is doming different for lower ab bulging? How do I handle i
This doming is a bit different but you would handle it the same - its usually an indicator that your rectus is kicking in more than your TAs. You might also enjoy this video. ua-cam.com/video/5JgBQHzEvmU/v-deo.html
I didn't know there was a name for it. I found this video by googling why does the top of my thigh pop when I do leg lifts haha. Google is smart
Please give us exercises to correct the external rotation
Find a Pelvis Pro graduate would be a great place to start! www.coreexercisesolutions.com/pelvis-pro-directory/
I don't feel shit! Is she sure that everybody has one of these pelvic floor thingys?
Is she using the adductors to squeeze the knees/upper thighs together?
Yes!
You are so cute and smart 😍
I understand breathing to the pelvis.....but do you know how to breathe to the feet 😅?
Would be great if you included exercises on how to quiet TFL and wake up glutes
Thanks for the tip!
Awesome! Thanks a bunch!
Just a few minutes on each foot made a big difference in how everything feels. WOW. Thanks for sharing ❤
👍👍
are these for release of anterior thoracic compression?
They can be!
could start in sitting or hooklying if to difficult in standing?
Yes! You can try in sitting!
Thank you for sharing your expertise! VERY helpful. Love this safe and effective channel!
What will I do
I would find someone to work with you in person! Follow this link to find a PCES graduate in your area! www.coreexercisesolutions.com/pces-graduate-map/
Pelvic dysfunction
Wow this worked immediately for me. Thank you!
Yay! I am so glad it was helpful!
This Is Gold.