CORE SOLUTIONS: No More Back Pain & No More Leaks! | Dr. Sara Solomon

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Start Here 3 Topics

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How To Approach This Program

Today’s Homework (IMPORTANT!)

Join the Facebook Group

Breathing Clinic 6 Topics

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Breathing Introduction

360 Degree Breathing (IMPORTANT!)

Breathing Exercises

18 Minute Follow-Along Stretching Routine Using Your Breath

Breathing & Mobility

Intensity in Flow

TVA Clinic 10 Topics

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CORE ANATOMY VIDEO (VERY IMPORTANT TO WATCH!)

Upper & Lower Body Relationship (IMPORTANT TO READ)

Is Core Work the Solution to Back Pain? (IMPORTANT TO READ)

12 Minute Follow-Along TVA Activation Routine (IMPORTANT TO DO)

15 Minute Follow-Along Spinal Segmentation & Flexibility Routine (IMPORTANT TO DO)

What is Compression?

Why are the Block Plank, Set-Point, & L-Sit Prep so Important for Learning How To Engage the TVA?

Why do my wrists hurt and my quads cramp during some exercises?

Bracing vs. Hollowing (and Why I’m Not a Fan of These Terms)

Diastasis Recti Protocols

Pelvic Floor Clinic 11 Topics

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Anatomy Review: TVA and Pelvic Floor

Urinary Incontinence

Pelvic Organ Prolapse

Hypo versus Hypertonic Pelvic Floor

Upper Ab Dominance and Lower Belly Pooch

Breathing Exercises for Pressure Management

Exercises to Release the Pelvic Floor

Pelvic Floor Strengthening Exercises

4 Exercises for Developing Superhuman Deep Core Strength and Stability

Other Great Tips

Emergency Clinic – Help! I Have Back Pain! 16 Topics

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20-Minute Follow-Along Routine for Low Back Pain

Breathing Exercises

Rib Cage Mobility Routine: 7 Minutes

TVA Activation Routine: 12 Minutes

Spinal Segmentation & Flexibility Routine: 15 Minutes

Daily Stretching Routine for Relief: 18 Minutes

CRP: Release the Psoas: 6 Minutes

Exercises for Low Back Pain, Hip Tension, Overactive Pelvic Floor

Pelvic Stability Exercise Routine: 12 Minutes

SI Joint Pain Relief Exercise Routine: 6 Minutes

Stretching Exercise Routine: 7 Minutes

Low Back Pain Exercise Routine: 8 Minutes

Classical Pilates Routine: 30 Minutes

Chakra 1 (Root Chakra): Balance Routine: 4 Minutes

Chakra 2 (Sacral Chakra): Flow Like Water Routine: 8 Minutes

Chakra 3 (Solar Plexus): Breath Routine: 3 Minutes

Core Video Workouts 5 Topics

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Instructions & Intent

Week 1 COREographies

Week 2 COREographies

Week 3 COREographies

Week 4 COREographies

Stomach Vacuum Clinic 3 Topics

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Part 1 – Learn the Approach

Part 2 – Exercises & Training Plan