Hi! I'm Dr. Sara Solomon and I'm a Pilates Instructor, StrongFit Coach and Physiotherapist.
I've put together a 10-minute Pilates routine that targets the main arch (core). Why? Because all StrongFitters know "it all starts at the main arch!"
I practice what I preach. I've been my own guinea pig since 2017 and I can tell you this concept is 100% TRUE!
Learning how to activate my core (TRANSVERSE ABS), pelvic floor and glutes has helped me overcome back pain, knee pain, upper trap dominance, visible asymmetries, mobility restrictions, jumping incontinence, a massive anterior pelvic tilt and more. I used to be "broken and crooked Sara". But not anymore, thanks to all the effort I put into improving my main arch.
I always say, "Proximal stability for distal mobility". If you cannot use your main arch to stabilize your spine and pelvis in space, then how the heck do you expect your limbs to cooperate with you? They will be pure chaos because they won't be attached to a stable foundation. This is a recipe for muscle compensation, pain (hello, back pain??), restricted hip and shoulder mobility (hello, upper trap dominance? oh and did you give yourself proximal hamstring tendinopathy trying to force yourself into the splits?), "dead butt syndrome", uncooperative shoulder blades and more. In other words, your nervous system will NOT give you consent to get stronger and more mobile. That sucks!
I made a 10-minute routine of exercises I do all the time! What's special about these exercises? They follow StrongFit's 3 Rules of Exercise: The exercises:
·show you your problems
·give you feedback about your problems
·fix your problems!
Thanks to exercises like these, my nervous system started to give the muscles surrounding my hips and shoulders consent to get stronger and more mobile.
Don't worry about the number of reps you do. Worry about the QUALITY of the reps you do. The intent is to connect with your core (TRANSVERSE ABS) and breath while performing these movements. Eventually, this core activation and breathing will become an innate skill for you: you'll be able to do it even when you are sitting, walking or bending over to put on your socks.
I used a 36" long foam roller with a 6" diameter. Mine has lasted for over 15 years, which is why I recommend it. You can get it on amazon here.
- Foam Roller Squats: 3-5 reps
- Foam Roller Alternating Leg Raises: 3-5 reps/leg
- Roll-Up: 3-4 reps
- Rolling Like a Ball: 5-10 reps
- Plank Alternating Shoulder Taps: 10 total
- Bird Dog: 5 reps per leg
- Foam Roller Knee Tucks: 3-5 reps
My splits program is a home program: Minimal equipment is required. It's video routines that help you:
·find your glutes
·improve core stabilization
·increase hip mobility
·decrease back pain