By Elizabeth Towe
In our path to be active, we continue to evaluate how to move more efficiently, thus reducing strain and pain. We often find ourselves running away from the overuse injuries of the day (plantar fasciitis, IT band pain, etc). In this issue Brian Beatty writes about finding your center, and here in the “Core Corner” we want to learn how to move from your center. Leading from your center is the foundation of moving efficiently. In this exercise we will explore moving with resistance in front of the pelvis, while maintaining an upright, neutral spine.
Exercise:
- Find a partner to assist, and use either a high-resistance tubing with handles or a yoga strap, or something similar. You will want to do this movement in a long space where you can move forward without obstacles.
- Put the middle of the strap across your “center,” just below the belly button and contacting the bones in the front of the pelvis. Give your partner the handles behind you (a little like a horse carriage).
- Your partner will slightly resist you as you both begin to slowly step forward, keeping your spine upright (don’t lean over strap) and lead with your pelvis.
- As you explore this movement you should begin to feel how you engage the muscles around the hip, leg and core so that your pelvis leads the movement.
- You should feel the glutes pushing the pelvis forward while the core is engaged keeping the torso erect over the pelvis.
- Once you have found your center, practice by doing 20-30 steps at a slow, steady walking pace. Pay particular attention to the muscles you use in the stance leg as you transfer your weight. Have fun exploring!
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Elizabeth Towe is a runner and a cyclist and the owner of Balanced Movement Studio in Carrboro. She graduated from East Carolina with a degree in exercise and sports science and has been personal training for over 20 years. Her ultimate goal for all of her clients is to help them realize and achieve the optimal quality in their life – and to remember to have fun doing it.
