✣ CORE THERAPY ✣ I learned this simple yet powerful isometric muscle contraction from @carrieowerko. 🙏🏾 The best abdominal and transverse abdominal muscle (TVA) toning I've felt in a long time! An isometric muscle contraction, or a static exercise is when a muscle is strengthened without moving. However in this demo, I added a slow movement with the leg in extension. Then lowering and raising that leg with as minimal movement of other joints and limbs. The focus is to keep holding the bent knee to hand pressure firmly. ✣ In an isometric muscle contraction, the muscle fires (or activates with a force and tension) but there is no movement at a joint. In other words, the joint is static; there is no lengthening or contraction of the muscle fibers. In this legs bent at 90° position (it could be called Ardha Urdhva Prasarita Padasana) the pressure of the hands into the knees and the knees pressing into the hands fires up all kinds of core muscles. PRACTICE: ➥ Begin lying down with knees bent and feet flat on the ground. ➥ Have knees and feet separated hips width apart ➥ Hold sides of the mat and pull away ➥ Spread the chest and draw the abdomen in ➥ Explore the core with a slight posterior vs anterior tilt and keep abdomen in. ➥ Now place hands on knees and press into the the knees ➥ Press the knees back into the hands. Apply firm pressure to create isometric tension. ⊙ Rest. Repeat. Hold for 15-30 secs each time. ► VARIATION: ▹ Keep one leg bent and extend the opposite leg ▹ Keep firm pressure of the bent leg knee and keep pressing the knee back into the the hand ▹ Switch legs. Move slowly with stability. ▹ Keep one leg bent, extend opposite leg. Lower and and raise the leg slowly. ⊙ Rest. Repeat. . . . . #coretherapy #corestability #isometriccontraction #transverseabdominis #physicaltherapy #yogatherapy #carrieowerko #dynamicstillness #redfine #stability #yogizain #yogademo #yogavideo #moderat #music #therapy (at Adeline Yoga Studio)
