This course is about how you can train yourself to have a good strong core and use it for good posture, back pain control and for better movement for daily living. This is a teaching course, this is not a follow the leader exercise routine.
I am a Physiotherapist and I teach Functional Core Stability through detailed explanations and Movement Patterns.Many people fail at Pilates because the basic concepts are not taught, Back Pain becomes chronic because people do not use their Core for Function. Older people lose balance skills and deteriorate quickly. This course will change all of that.
This course will teach you how to be successful in training your core so you can live with less pain, you can live with good posture, you can play sport with better skills. Every person alive deserves to have access to Core training and this is it.
This course is ideal for new mums, for people with back pain, for the older person who wants better balance and stronger muscles for enjoying life. You will follow at your own pace in your own time in your own home.
The program is very simple to follow. You will download the Applied Core Stability Manual and follow through the videos. The videos are presented in Chapters as in the manual.
The instructions are clear and detailed, they are supplemented with photos and of course the videos. You will need a Big Ball and some Theraband. This is all explained in the course.
The course has over two hours of playing time. This is a teaching course, you do not need to get into your active wear and follow along . You will watch and learn and then do.The manual is in your hand and available anytime you want to read it. You will be able to use your core on demand and then train your posture for a better way of moving.
If you have back pain, if you have had a baby or if you want to educate yourself in Pilates then this is the course for you.On completion of this course you will be able to join any exercise class or Gym or do your own routine because you will have good Functional Core Stability.
Welcome to my course!
I really want you to be successful with this course and achieve the results I expect from you and I am sure the results you expect from the course.The course is extensive, so rather than going bull bore at it follow the manual and then watch the videos one at a time. Try and do something everyday even if it is only ten minutes worth. The outcome is to live with good functional core stability and this will take some time and effort.
Good luck and enjoy.
Please note there is a manual to download to accompany this course and have a an extra resource when ever you need to refer to it.
Why did I build this course?
Pilates has become a popular exercises regime for many people. Unfortunately for a large number of people it has been priced out of the market and or not delivered in a context suitable to everyone. As a Physiotherapist I see many people who cannot afford Pilates Classes or people who have attended classes and have not had success long term. I also see very many people who require core training for rehabilitation after and injury or after having a baby and have not understood the concept of applying core stability to function.
This is a program designed to teach and educate people about the Deep Core Muscles and how to train them for functional core stability. The outcome will you will be able to use your core for everyday work, rest and play and live with safer more balanced postures.
I train every patient I see with the same course. I get asked over and over have I got more information. I decided it was time to deliver it in an online course as a teaching program and offer it to all my patients and everybody else who is looking for the same information
I have explained the anatomy and testing and training in a simple to follow process in both the manual and the videos.
Please follow the manual as well as view the videos.
I love teaching this topic, I love seeing people regain control of their pain, their posture and be able to live life again.
Please ask any questions as you work through the program and above all have fun and enjoy.
Your new body and lifestyle awaits you.
This program requires the minimum of a anti-burst gym ball and a length of theraband.
Please read the manual for the details and view the video as well.
Please read through Chapter 1 in the manual as well as studying the video.
Your core is made up from the following group of muscle around your pelvis, spine and pelvic floor. The core supports the spine every minute of the day.
The muscles you are going to learn about are
The Core is the key to a good posture. If you have a good strong core then most likely your posture is good and vice versa. The Resting Posture you adopt while you are watching TV, reading a book, Sleeping or even standing or sitting watching sport has a huge affect on your working posture, your muscle balance , your flexibility and your pain. Posture pain is usually a result of how we manage our resting and working postures. Most RSI injury's are due to a muscle imbalance around a joint that has been created by long term resting posture.
Read Chapter 2 in the manual and learn about the difference between a resting posture and what self-carriage means. Once you have an understanding of how you move and or don't move you will start to be more aware of your habits and will then be able to change them to have a positive effect on your posture rather than a negative effect.
I'm sure once you have been through this chapter you will be able to relate to many of the themes, because as humans we all have similar habits. You are about to go through the change of life and live with better postures.
The video in the previous lecture discussed My Jargon. The text here is from the manual. Please read it and understand y terms before you move on through the program so you can get the most out of what I say.
I use terms that are not in the normal Physiotherapist's language and certainly not on Google. I have discussed my jargon here so you don't get confused as you move through the program.
The Core Crunch involves coordinating your breathing to be in sync with the deep core muscle contraction. This is a term and a movement pattern I have invented and teach. I will teach you how to isolate the contraction and control how strong to contract your core voluntarily. Further into the Program you will learn how to train and how to relax your core and how to bring it in as needed. By practising and repeating a Core Crunch often, you can start to train the core.
A movement pattern is a term I invented to teach people the difference between an exercise and a correct movement. A movement pattern is a deliberate, planned cognitively controlled movement , that is learned and performed correctly, so it can be repeated exactly the same each time. A movement pattern is a term I apply to all my deliberate exercises. I call it a movement pattern because I want you to learn the movement, understand the movement and repeat it 100% accurately every time. The difference between an exercise and a movement pattern is the cognitive process I insist on.
An exercise can be explained and shown in a diagram or a photo for a person to follow. An exercise will target a particular muscle or muscle group to strengthen. You can do sets of 20 of an exercise and not be aware of what you are doing until pain comes in. At this point, the term “no pain, no gain” is often applied. Exercises often encourage people to work through the pain. This is only safe if the person knows why and what the pain is. I prefer the concept of well designed, learned movement patterns.
A movement pattern is a deliberate pre-planned movement performed exactly as described and reproduced exactly, again and again, to train the correctly synchronized function of the pattern and establish perfect function in riding.
Our body will return to its own comfortable pattern of movement if we don't pay attention to the deliberate movement. I prefer to teach using movement patterns and I teach these movement patterns as a physio as well as in my Core Training Program. Gym programs will only give a person a certain level of strength and fitness and not train function. A gym program is a workout of exercises. A gym program is great for strengthening and fitness but not detailed enough for function.
All sports practise parts of the skill required for that particular sport. Mostly these are drills invented by the coach. I use simple defined movement patterns to train people.
The pelvic tilt is a common term used in exercise. The pelvic tilt is one of the most valuable movements to keep flexibility. The core controls the pelvic tilt precision.
The pelvis and lower back are controlled by the abdominal muscles and the lower back muscles (Multifidus). Our pelvis is able to move or tilt backwards and forwards and we want its resting position to be vertical. We also want the movement of the pelvis to be independent of the upper back and the legs..
A forward tilt of the pelvis is controlled by the lower back. The lumbar spine moves into an arched posture, the hip becomes more flexed and the pelvis tilts forward. The lower back extensor muscles need to be in sync to perform this movement. The transverse abdominal (deep core muscle) helps hold the spinal joints stable. The lower back joints must be flexible for the movement to occur.
The neutral position of the pelvis is when the abs and the back muscles are not battling each other. The length in the quads and the hamstrings also needs to be in balance and the iliopsoas muscle must allow free movement of the lower back to achieve a pelvic tilt.
The backward tilt of the pelvis pushes the spine into flexion or a “round posture”. We can tuck our butt underneath us using this movement. This is a common resting posture when people sit for long periods. The rectus abdominal muscle moves the pelvis into this position. The transverse abdominal muscle helps hold the spinal joints stable as it does for all trunk movements.
Follow the instructions in Chapter 5 of the manual and follow the process in the video.
These test movements can also be used as simple exercises to strengthen your Abs. These are simple isolated muscle movements and can be repeated to strengthen your muscles.
In my work as a Physiotherapist I see many patients who cannot get the support for their posture from their muscles. Pain, stiffness, habit, past history, their current injury just stops them from controlling their posture.
Pain is a strong inhibitor of the posture muscles from working and in some people it does not matter what they do they cannot jump start their muscles.
This is where a posture brace is very useful. The use of a brace is to support the posture and provide pain relief and stability. This can be the turning point for some people and may allow them to gain control of their muscle over time.
Read through Chapter 12 and watch the video on the use of posture braces. If you think you need a brace and want more advice then contact me through my Applied Posture Riding web page Contact me tab.
My name is Annette Willson I am a practicing Physiotherapist in private practice in SA. I have a Masters Degree in Physiotherapy and my specialty is the core, posture and injury rehabilitation. I train people in pain management and self care though Posture Biomechanics. I have had over 30 years in private practice treating hundreds of patients and returning them back to life. My life passion is horse riding and this is the area in which I have excelled. This sport came with multiple injuries though, so along the way I have had to practise what I preach. Having experienced pain, injury and prolonged healing times with immobility I have an understanding of how hard it is to recover. Teaching Horse Riders Rider Biomechanics is my love, I do this though my Applied Posture Riding Program. I have three children and played various sports, including Hockey, Basketball and Squash. I know how difficult it is to train your core back to being functional. I teach this everyday in my work and I do it myself. I have had huge success training people to achieve Functional Core Stability. I was asked to write a program for everyday people, not just Horse Riders, so now I am offering this basic Applied Core Stability course online. This is my area of expertise.