One Core Project: Phase 1 (Short) | Core Foundation After C-Section or Hysterectomy

All right, so this is a short version of the core exercises for phase one. So we're going to start out with the posterior pelvic tilt practice motion. We're just going to practice tilting our pelvis for 10 reps. So let us begin. All right, ready to go ahead and practice your rotation. One. And release. Nice and motion. And two. And relax. And three. So we're just going to practice that motion. And relax. And four. I don't rush these, but go nice and smooth. And one more. Five. So we're halfway. And again. Six. And seven. And eight. Last two. Nine. And 10. Awesome. And rest. All right, here's the motion two for core awareness. Go and grab your block. Put it between your knees. Now remember at any time if you feel like you need to learn more go back to the introduction phase of core of of core awareness phase one. So we're going to do our posterior pelvic tilt. We're going to do six times for the eight count. So go ahead and do your posterior pelvic tilt. You're going to hold for the full eight count. And five, four, three, two, one. Go ahead and relax. Stay fully relaxed. Remember don't over squeeze. Relax those shoulders. Relax that back. Relax those legs. And go ahead and do your posterior pelvic tilt. All right, we're going to hold that for that full eight count. And four, three, two, one, go ahead and relax. Take the full time, the full eight seconds, and four, three, two, one, go ahead and do your posterior pelvic tilt. Holding that back nice and firm. We're going to hold it for the full eight count. And four, three, two, one, go ahead and relax. Halfway, we got three more of these. And go ahead and do your posterior pelvic tilt. Perfect, nice and firm, light squeeze, relax those shoulders. And three, two, one, go ahead and relax. Awesome, we got two more. Make sure you take the full eight count to rest. And go ahead and do your posterior pelvic tilt, nice and firm, hold. Gently press down, feel that lower core, you're focusing to see if you can feel that lower core activate. And three, two, one, go ahead and relax. We got last one. Make sure you take that full eight count. Remember, the whole goal of this is just to start to feel awareness that lower core. Go ahead and do your posterior pelvic tilt. Light squeeze, relax the shoulders. Focusing below that belly button. And four, three, two, one, go ahead and relax. All right, now we're going to do the posterior pelvic tilt with the two fingers below the belly button out to the side of the the the hips. So, let's go ahead and grab your find your belly button. Go two two inches down. Try to find that incision area, and then go two inches towards your towards your hips. And now we're going to do the posterior pelvic tilt, and we're going to hold for the eight count. So, go ahead and do your posterior pelvic tilt. Nice and firm. Holding for that full eight count. And four, three, two, one. Go ahead and relax. Make sure we take that full recovery. We're going to lightly squeeze that block or that pillow in between your knees. Mentally focusing on those fingers and that lower core starting to get more awareness. So, go ahead and do your posterior pelvic tilt. Hold nice and firm. Good. Mentally you're focusing on where those fingers are. Feel those muscles kick into your core. If not yet, that's okay. Don't worry about it. They will. And three, two, one. Go ahead and relax. Good. Now, remember the idea here is to create more awareness below that belly button to the lower core area that's been weakened or traumatized or it had that surgery. All right. Go ahead and do your posterior pelvic tilt. Holding nice and firm. Gently pressing that back to the floor. We're going to hold it for the full eight count. And four, three, two, one. Go ahead and relax. We're at halfway. We got three more of these. Good. And relax those shoulders. Relax those head. No extra tension. Go ahead and do your posterior pelvic tilt. Holding that back nice and firm. Pulling that back to the floor. Focusing on those fingers. Feeling those abs kick into your lower your lower abs kick into those fingers. And hold for three, two, one. Go ahead and relax. Last two. Take that full eight count. Make sure we fully rest. Full recovery. It's really important for our nervous system to feel this way. Go ahead and do your posterior pelvic tilt. Hold nice and firm. Mentally focusing on those fingers and those that core muscles kicking into them. And four, three, two, one. Go ahead and relax. We got one more. Make sure everything's relaxed, shoulders relaxed, light squeeze of that block. And then go ahead and do the posterior pelvic tilt. Holding firm, mentally focusing on those fingers and those core muscles kicking in. And hold for four, three, two, one. Go ahead and relax. Very nice. We're going to go to the next exercise. All right, for the next exercise, we're going to be focusing on the left and right side to see which one is kicking in more. So, go ahead and find your belly button with your right hand. Go down 2 in. Move it over to the left side. All right. You're going to do your posterior pelvic tilt and pressing your hand down at the same time nice and gentle. So, go ahead and do your posterior pelvic tilt. Gently press down that left side, mentally focusing on that left quadrant. See if you can feel it kick in. Holding that for that full eight count, which is four, three, two, one. Go ahead and relax. Remember, we're evaluating our left to the right side. Which one do you feel more? Which How How is it engaging? Go ahead and do your posterior pelvic tilt. Gently press that left side down, the left hand down into the floor, really gently. We're going to hold it for that full eight count, which is four, three, two, one. Go ahead and relax. We're evaluating left to right here, so I want you really to pay attention. We have one more. Go ahead and do your posterior pelvic tilt. Hold that. Press that left hand down, gentle, very gentle. We're going to hold that for that full eight count. And four, three, two, one. Go ahead and relax. Now, go ahead and switch hands. Go ahead and put that left hand up. Find the belly button. Go down 2 in off to the right side. And you're going to keep your right hand down this time. Now, once again, I want you to evaluate. Relax the shoulders. Relax your your block. Just light squeeze there. Don't over press that right hand down. Let's go ahead and do the posterior pelvic tilt. Hold. Gently press that right hand down. You're going to hold that for that full eight count. 4 3 2 1. Go ahead and relax. Now, start to start to be aware which side did you feel more, which side felt more engaged, less engaged, where's the awareness at? Let's go ahead and do your posterior pelvic tilt. Gently press that right hand down. Hold in for that full eight count. And 4 3 2 1. Go ahead and relax. Now, you should start to feel one side feels different than the other. I want you just to be aware of that. We're going to address it here in a second. Go ahead and do your posterior pelvic tilt. Perfect. Hold. Gently press that right hand down. And let's get the full eight count. Let's really focus. Can we feel that side? How does it feel compared to the other side? And 4 3 2 1. Go ahead and relax. Now, I want you to evaluate which side felt more engaged, which side which side felt disengaged. We're going to do six more on the side that felt less engaged, that had less awareness. So, whatever side had less awareness, I want you to go ahead and choose that side. So, go ahead and put your fingers 2 in below the belly button and to the side that you feel less engaged. And for example, this is the left side here. So, what I you're going to do is you're going to do six more of these. Posterior pelvic tilt. Gently press down the side that feels less engaged. Holding for the full eight count. And 4 3 2 1. Go ahead and relax. Now, we're trying to bring more focus, more awareness to that side. There's a disconnection in the brain. There's a many reasons why, but we're going to just keep focusing on that side for six six total. So, go ahead and do your posterior pelvic tilt. Gently press down that weakened side. We're going to hold for the full eight count. 4 3 2 1. Go ahead and relax. As we do this, you're going to start feel that side start to kick in, start to kick in, start to kick in. Now, this will be part of our whole program. You're going to do this many times and as we move forward here. So, go ahead and do your posterior pelvic tilt. Good. Gently press that left side down. Holding that for that full eight count. And four, three, two, one. Go ahead and relax. Now, when we're doing this, remember we're trying to create balance to each side. May never be perfect, we're just going to try to create it more balanced to the left to the right side. So, go ahead and do your posterior pelvic tilt. Gently press down that side that has less awareness. Mentally, you're focusing thinking about that side that had less awareness, trying to bring more focus to it. It's going to help the brain recognize it and feel it. And three, two, one. Go ahead and relax. We've got two more of these. Nice and relax. Make sure you get the full recovery. Relax your shoulders. Relax that the the squeezing that block. Let's go ahead and do your posterior pelvic tilt. Gently press down that side that has less awareness. We're going to hold it for that full eight count. And four, three, two, one. Go ahead and relax. And then we got one more here. So, once again, we're just focusing on balance. This might take a couple weeks to get more balance and that's okay. Do not rush through this. Just allow it to happen. Go ahead and do your posterior pelvic tilt. Gently press that back firmly to the floor. Good. Gently press that left hand down. Or the weakened side or the less aware awareness side. We're going to hold it for that full eight count. And four, three, two, one. And go ahead and relax. All right. I want you just to just to clock in which side for how they feel. Now, each time you do this each each day you do this, you're going to feel it might be a little different on each side and just keep going through this process. We got one more exercise in this sequence. And what I'm going to have you do now is I'm going to have you do your posterior pelvic tilt with a little bit of a belly button drawing. So, go ahead and do your posterior pelvic tilt. Hold that in. Nice. Go ahead and pull that belly button to your draw it in suck in that belly button in nice and gentle to the the small of your back into the table. And you're going to hold that for 3 2 1. Go ahead and relax. Now, when you're doing this, you're doing more things. So, relax those shoulders. Relax that that block. Try not to over squeeze those legs. So, go ahead and do your posterior pelvic tilt. Nice and firm. Pull that belly button to the small of your back. You're going to hold that for a full eight count. And 4 3 2 1. Go ahead and relax. All right. Make sure we take the full recovery. Relax everything. Shake it out like your body just relax here. All right. Good. Good. All right. Go ahead and do your posterior pelvic tilt. I want you to draw that belly button down in. Mentally feel that core kicking in. Mentally, you're focusing on that lower core. You're focusing on those muscles starting to engage. Bringing awareness. Bringing awareness. And 3 2 1. Go ahead and relax. All right. We've got halfway. We've got three more of these. And the the idea is just to bring more and more awareness to this area that's been traumatized for so long. Go ahead and do your posterior pelvic tilt. Gently draw that belly button to the small of your back. You're going to hold that for the full eight count. 4 3 2 1. Go ahead and relax. We got two more of these. Full relax. And go ahead and do your posterior pelvic tilt. Good. Gently draw that belly up belly button to the small of your back. Kind of pulling that belly button to the table. Holding it for 4 3 2 1. Go ahead and relax. And we got one more. Now, make sure you relax. Relax your shoulders. Good. Go ahead and do your pelvic tilt. Pull that belly button down into the table. And you're going to hold it for that full eight count. Mentally you're focusing on that lower core, feeling those abs kicking in. And 4, 3, 2, 1. Go ahead and relax. Now, just a reminder, I want you doing this at least 2 to 3 weeks, 3 to 5 times a week per times. You can do this every single day to increase that awareness. And as long as you're doing it in this cycle, in this format, you will not overwhelm your core, your abs. And it's just going to help bring more and more awareness to your core.