EXERCISE 6. ON THE BALL TORSO TWISTS of the LEVEL 1 BEGINNERS PROGRAM of THE INTRINSACORE METHOD, INTRODUCTION ROUTINE

EXERCISE 6. ON THE BALL TORSO TWISTS

of the

THE LEVEL 1. BEGINNERS PROGRAM

of

THE INTRINSACORE METHOD,

INTRODUCTION ROUTINE

 

On the ball torso twists. This exercise is a powerful core isolation exercise. This exercise will activate the deep spinal muscles known as the multifidi. It also activates the FULL rotation strength and dexterity of your lower thoracic and lumbar spine. The rotation motion will activate your abdominal muscles, your obliques, your posterior back muscles, your intercostal muscles (the muscles between your ribs) and your deep spinal postural muscle groups, such as your multifidi and your psoas.

  1. Place the ball on a firm, flat surface. Sit on top of the ball in the wide knee squatting position. Raise your hands to shoulder level in front of you. Your hand position should be the same as if you were going to catch a basketball, being tossed to you, at chin level.

Now check your form.

Are your knees over your ankles? Are you extending upward though the spine? Are your hands at eye level.

  1. Now place your attention on your hands. Keep your hands at chin level and ROTATE FROM THE WAIST to the right. This rotation happened only in the waist. The movement is from the spine, NOT FROM THE SHOULDERS.

This motion is created deep in the lumbar spine (the low back) and uses the small spinal rotators known as the multifidi. When you rotate to the right you are using the left multifidi and when you return to the starting left rotation or twist, in the low back, you are using the right multifidi.

These muscles (the multifidi) are involved in the proper alignment of the lumbar vertebrae.

At the end of the rotation give a small push through the hands and exhale.

To help with the form , as you twist, push and direct the center of your chest toward your rotation.

Lead from your heart, this will keep the motion purely in you waist

And

not in your shoulders.

Keep your eyes on your hands, this will keep your spine in line,
from your lower rib cage upward to your skull,
isolating the rotation in your lower back.

If your knees move, you are using your hips and decreasing the effectiveness of this exercise.

So keep your knees solid in the wide knee squat.

 

  1. Now rotate fully back to the left side from your waist.

Inhale.

Then from the heart and waist, rotate again to the right, push, exhale.

Repeat 5 to 10 times and then,

Reverse the Rotation Emphasis,
to the right side rotation starting position,
then
ROTATE FROM THE WAIST, to the LEFT.
Push,
Exhale.

Repeat 5 to 10 times.

 

Helpful Hints.

This motion is like spinning a revolving door
while sitting.

You can do this motion in a way that does very little for your strength and flexibility, such as just throwing your hands and body around

Or,

You can use focused movements, active tension and internal, slow, controlled,

rotation (moving like you are really pushing something heavy).

 

Using Slow, Controlled, Active, Focused, Motion
is the
Best Technique.

Like practicing Yoga or Slow Martial Arts.

 

EXERCISE 5. ON THE BALL SIDE LUNGES WITH FLOOR TOUCH of the THE LEVEL 1. BEGINNERS PROGRAM INTRODUCTION ROUTINE

 

EXERCISE 5. ON THE BALL SIDE LUNGES WITH FLOOR TOUCH

of the

THE LEVEL 1. BEGINNERS PROGRAM

INTRODUCTION ROUTINE

On the ball side lunges with floor touch, is a combination dexterity and flexibility training exercise. It helps to activate the chain activation and integration of muscles running from the feet all the way to the hands. At the same time it challenges ones balance and is a safe way to activate the actions and ranges of motion

Found in exercises classified as power moves or plyometrics.

This exercise will teach you how to push off with one leg, from a side lunging position, and with power, carry your weight across the top of the ball and drop into a lunge on the opposite leg, fully transferring most of your bodyweight to the opposite leg.

  1. Place the ball on a firm, flat surface. Sit on top of the ball in the wide knee squatting position. Raise hands to eye level.

Now check your form.

Are your knees over your ankles? Are you extending upward though the spine? Are your hands at eyelevel and visible at the edges of your peripheral vision.

  1. Now by pivoting in you’re pelvic and hip joints.

Lunge to your right.

This position straightens the left leg and lightly stretches the left inner leg muscles (adductors).

This lunging position to the right, loads the right leg with most of your body weight. While holding this lunging position of the right leg, turn your torso toward the right leg, so your chest bone (sternum) faces the right thigh.

Then bend forward from the right hip and touch your lower rib cage to your right thigh. Touch the ground with your hands at both sides of the right foot.

Exhale

  1. Now push upward with your right leg and as you push and raise, shift your pelvic back to the wide knee, hands up to eye level, squatting position.

As you rise up,

Inhale

And lift through the spine.

You can look up at the sky in this rising transitional motion, but be mindful of your balance.

  1. Carrie the momentum across to the left leg and drop into a left leg lunging position. With your right leg straight and stretching the inner leg muscles (adductors). Fold forward from the left hip, downward and touch your fingers to the ground at both sides of your left foot.

The ribs should touch your left thigh

and

Exhale

  1. With the body weight loading your left lunging leg, push off with power and control and extend through the spine and raise the hands and torso upward as you Inhale. Carrie the momentum over the ball and back down into the right lunging position. Repeat 5 times, right and then left, until you feel confidence and strength in this motion combination,

Then increase to the presentation level of reps and pace .

Helpful Hints

In the wide knee squatting position, as you’re sitting on the ball. Your feet have a specific comfortable distance between them; try to keep your feet in the same placement throughout the whole right- left lunging transition.