Mind-Body Ritual: Trunk Activation

Trunk Activation - Core Strength

Position

Wide stance with knees slightly bent or sitting fully upright (no slouching)

Breathing

INHALE through nose

EXHALE through mouth

Intention

Activate the core musculature in standing position. Core awareness into legs and feet. Grounded.

Practice

  • •Roll shoulders and neck to ensure no tightness or rigidity prior to beginning this exercise
  • •Start with awareness at your feet
  • •Lightly press your pinky toe into the ground
  • •Feel the soles of your feet "suck inwards" towards one another and anchoring into a steady stance on ground (adductor muscles - inner thigh)
  • •Move and shift to find good stance/posture with your low back feeling neutral and strong over your pelvis
  • •Hollow your abdomen pulling your bellow button slightly inwards
  • •Allow a slight downward tuck in your tail bone (gluteus musculature)
  • •Plug the shoulders down and into the spine
  • •Feel into an open chest with a stable long core
  • •Lightly pull elbows inwards into ribs to create more lift through the collar bones and chest space
  • •By now you should feel the trunk of your body actively engaged
  • •Take note of what this feels like and take note of any areas that are challenging

Daily Practice Integration

*Continue over the next few days to get into this alignment when standing. Repetitive practice will teach your body how to remember to keep the deep core muscles activated and engaged. A lot of you will find that we slump much more than we should because we are not keeping these muscles engaged.

Practice Sequence

This is the fourth MBR following Root Activation. Sequence of practice should be:

1. Abdominal Hollowing

2. Pelvic Tilt

3. Pelvic Lift

4. Trunk Activation in standing posture

From the True Self Series - Empowerment Movement Module

Shine Family Chiropractic