Starting a Deep Core Rehab Series: Is it Time for Your Deep Core Reset?
Are you struggling with back pain, weakness, pelvic floor dysfunction, or diastasis recti (ab separation)? Have you tried to seek help and ended up feeling stuck, like nothing worked? It’s not your fault. There are so many programs and exercises online, so much good and bad info to filter through. If this sounds like you, it might be time for a deep core reset.
Not all exercises are created equal, and when it comes to core rehabilitation, there’s a strategic approach that can make all the difference. In this series, I’ll guide you through the Power of Three, a strategy I use with my patients to strengthen and restore your deep core effectively.
What is the Power of Three?
I use the Power of Three as a simple approach to doing things in threes—whether it’s exercises, habits, or to-dos. This means every exercise session will focus on three key components: breathing, posture, and deep core engagement. By breaking down your rehab into these three elements, we keep things simple and easy to focus on, which also improves compliance.
Here’s why the Power of Three works:
- Simple to Do: Focusing on three core elements makes each session straightforward and manageable.
- Better Compliance: A simple approach means it’s easier to stick with the program, making it more effective in the long run.
Why I Use the Power of Three
Using the Power of Three keeps your rehab process efficient and effective. It allows us to concentrate on just three essential elements each session, ensuring that you can maintain focus and track your progress without feeling overwhelmed.
Each exercise session will consist of three targeted movements that reflect these core principles, and we’ll progress slowly, adding weights or resistance as you become more confident and capable.
Starting Core Rehab Set: Exercise Prescription
1. Pelvic Tilts with Dynamic Breathing
- Purpose: Improve core engagement and pelvic floor function.
- How to do it: Lie on your back with your knees bent and feet flat on the floor. Inhale deeply through your nose for 4 seconds to prepare for the exercise. As you exhale through your mouth for 6 seconds, perform the posterior pelvic tilt (flattening your lower back). Focus on feeling your transverse abdominis (TA) engage as you exhale. The TA is a deep core muscle that acts like a natural belt, wrapping around your abdomen to stabilize your spine. Move slowly and rhythmically. Repeat for 10 breaths.
2. Core Sets in Hook Lying
- Purpose: Enhance posture and core engagement.
- How to do it: Lie on your back with your knees bent and feet flat on the floor. Inhale deeply for 4 seconds to prepare. As you exhale through your mouth for 6 seconds, gently pull your belly button towards your spine without tilting your pelvis. Hold for 5-10 seconds, then relax. Repeat for 10 reps.
3. Alternating Arms in Hook Lying
- Purpose: Activate deep core muscles while maintaining posture.
- How to do it: In the hook-lying position, inhale for 4 seconds to prepare. As you exhale through your mouth for 6 seconds, slowly lift one arm overhead while keeping your ribcage stable. Return to the starting position and alternate arms. Perform 10 reps on each side.
Why Slow Progression?
Core rehab isn’t about rushing through exercises. Each movement should be intentional, with focus on alignment and activation. By progressing slowly and incorporating resistance over time, we ensure that your body adapts safely without overloading weak or compromised areas.
Get ready to reconnect with your body and reset your deep core. This series will help you build a strong, functional core from the inside out!
