September 2021 ZOOM: "Applying the Jelly Fish"
In this ZOOM, I discussed how to activate the pelvic floor and lower pooch. It's a supple "suckage uppage & innage" feeling that we decided to call "the jelly fish". The intent is to start applying the jelly fish to all exercises.
Warm Up
- T-spine flex/ext
- Neck flex/ext, side to side, rolls.
- Shoulder circles, back and forth, twists
- Side bends
- Straddle Forward fold: hang centre, sides. Hands down and hips side to side. Windmills.
- Downward Dog: pedal feet. Leg kicks: 10/side and 10 pulses, then 10 to side with pulses.
- Squat bottom position. Into lateral lunge into hip flexor stretch (bend & straighten back leg, then low lunge foot grab, forward fold hamstring). Other side.
- Butterfly
- Banded lat activation drills
- Shoulder dislocates
- Wrist warm up
Core Activation Pooch drills: coordinate with PF
- Set Point Exercise: 30s
- Supine Thrusts
- L-sit Prep: 10s
- Glide Disc L-sit Preps: try for 5
Back Line Exercises
- Sphinx … find the feeling of your t spine extending.
- 8-8-8 (yoga block feet and forearms). Straight legs first. Then arms. Then together.
- Shoulder alphabet 5 of each: thumbs up: I, Y T, W --> I
Recovery
- Pilates toe taps (alternating and bilat).
- Nerve flossing
Digging into Deeper Compression:
- First open the QL & Hams: Forward Folds (pike & straddle)
- Unilateral Straddle Leg Lifts (close the angle by walking hands forward)
- Straddle bilateral leg lifts over yoga blocks
- Show my auto-assisted technique for strengthening greater ranges: Seated & Standing (hand to toe)
- Pike Leg lifts (close the angle by walking hands forward)
- L-sit prep: raise 1 leg hold 10s, raise 1 leg hold 10s. Then try to raise both legs.