Pathfit101.Notes. 1
Pathfit101.Notes. 1
Pathfit101.Notes. 1
Bracing your core requires you to engage your entire trunk – abdominals, pelvic
floor, diaphragm, and spinal erectors – to create the stability required to lift safely. It
also ensures an effective force transfer through your body to move the weight.
Breathing: Mostly focusing on a long and relaxing exhale and proper inhale to use
breathing to set the position of our ribcage and pelvis. This is a lower threshold
activity.
Bracing: A forceful holding of breath that uses a higher threshold strategy to stabilize
the thorax and pelvis. This is often the Valsalva maneuver.
Dorsiflexion occurs when you lift the forward portion of the foot up (rocking back on
your heels with the balls of your feet elevated). Plantarextension occurs when you
push the forward portion of the foot down (raising your heels off the ground as you
go up on the balls of your feet).
DEADBUG
HIP BRIDGE
ROLLING PRESS-UP
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QUADRUPED POSITION