Week 22

Welcome to week three. I hope you enjoyed the varying programs from last week. The focus of this week is to keep including your pelvic floor and lower abdominals in each exercise but remember not to activate them too hard. We want to help encourage the preparation for movement but these aren’t big strong muscles so don’t try squeeze them too hard. In addition to more theraband exercises I wish to add in some balance work.

I wanted to add balance exercises in early during the program to give you many weeks of practice. From my clinical experience I have found that women become over-cautious and fearful about developing ‘pelvic instability’. What I have found is that they lose their balance and control in single leg tasks which results in them moving awkwardly or placing uneven loads on their body. Retraining single leg balance with the correct technique and muscle activation pattern is a common rehab goal that I build into programs.

Learning where your pelvis and hips are in space and how to maintain posture during single leg tasks is the goal. That way when you get in and out of a car, walk up stairs, and actually just walk while maintaining the optimal muscle patterns around the pelvic girdle. Combining balancing tasks with arm exercises also keeps it functional and keeps the whole body in sync… this is often referred to as the kinetic chain and slings of muscles which all work together connecting the lower and upper body to assist with force production and energy transfer.

Single leg balance with overhead press Begin by balancing on one leg with weights on top of shoulders. Then raise both arms overhead without losing balance.

Single leg balance with overhead press
Begin by balancing on one leg with weights on top of shoulders. Then raise both arms overhead without losing balance.

DSCN5131.JPG

WORKOUT GUIDE

Strength work
Perform each exercise for 45 seconds on each side with 15 seconds rest.
‘x’ indicates the number of sets x 1, x 2, x 3

Stretches
Perform each stretch for 60 seconds or 30 seconds on each side if required.

WORKOUT 1

Workout 2

Workout 3