Core Stability
Do you have a strong core and still have back pain? One of the biggest misconceptions in the health and fitness industry is that core function is about strength. CORE FUNCTION IS ABOUT QUALITY OF STABILITY. Quality of stability comes from integration and balanced function of core muscles. Integrating breathing and core to maintain and regulate intra-abdominal pressure.
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Stability comes from coordination, not strength
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Stability comes from the inside out, not the outside in.
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If you have a strong core and it is NOT coordinated and integrated....it will function like a flat tire.
Reviews
5 step method for core stability
Amazing!
Amelia Pudoff
What a clear, thoughtful class. Thank you so much. I am a yoga teacher and think about breathing a lot, but I learned so much from this class. Love applying ...
Read MoreWhat a clear, thoughtful class. Thank you so much. I am a yoga teacher and think about breathing a lot, but I learned so much from this class. Love applying it in the DNS positions!
Read LessBuilding from basics
Andrea Wooles
My core is non-existent, so starting with this course before working on my fitness is hugely helpful. Amazing how a simple thing like breathing properly is t...
Read MoreMy core is non-existent, so starting with this course before working on my fitness is hugely helpful. Amazing how a simple thing like breathing properly is tied into every other movement! Thanks Michelle!
Read Less5 star
mardi edmison
Awesome! Beautiful! 5star!
Awesome! Beautiful! 5star!
Read LessSo great!
Tina Yaskowich
Love it, so informative! The outtakes were awesome too - probably helped to relax the diaphragm too! :-)
Love it, so informative! The outtakes were awesome too - probably helped to relax the diaphragm too! :-)
Read LessGreat refresher for breathing
Johannus Olsthoorn
A core exercise to integrate into all activities!
A core exercise to integrate into all activities!
Read LessCore Access
jonathan roberts
This sequence is wonderful and I’m sure to refer to it regularly!
This sequence is wonderful and I’m sure to refer to it regularly!
Read LessAwesome!! So much information!!
carly garreffa
Loved it so much and want to repeat watching it 100xs!
Loved it so much and want to repeat watching it 100xs!
Read Less5 Step Method for Core
Robert Williams
Much like the Pilates I learned a decade ago, with additional refinements. Well presented visual summary of information from DNS, PRI I'm beginning to integr...
Read MoreMuch like the Pilates I learned a decade ago, with additional refinements. Well presented visual summary of information from DNS, PRI I'm beginning to integrate into my practice. Thanks.
Read Less5 step method for core stability
Larry McCulloch
Great explanations and use of postures and hand movements to explain objectives and techniques
Great explanations and use of postures and hand movements to explain objectives and techniques
Read LessFree 5 Step Method for Core Stability
Laura Geen
Quite good . Very well demonstrated and described. Lots of options and progression. I suppose the thing with any online course or information is having an...
Read MoreQuite good . Very well demonstrated and described. Lots of options and progression. I suppose the thing with any online course or information is having an objective assessment of whether you actually 'got it'. That said, it has made me interested in more content so I certainly will sign up for a membership! Laura
Read LessTHIS CLASS IS BASED ON
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Dynamic Neuromuscular Stabilization (DNS)
DNS is a neurophysiological approach to rehabilitation. Developmental Kinesiology.
DNS targets global muscle patterns which can be thought of as the "software" of your body (the joints would be the hardware). In essence DNS gives you a software update to improve muscle patterns, core, breathing, joint dissociation, joint stabilization, function, pain & performance
The nervous system establishes these basic building blocks of movement during the first critical years of life. Due to injury, habits, sports and our modern lifestyle we need to retrain these basic movement patterns.
Postural Restoration Institute (PRI)
The Postural Restoration Institute® (PRI) was established to explore and explain the science of postural adaptations, asymmetrical patterns and the influence of polyarticular chains of muscles. Their mission is based on the development of an innovative treatment that addresses the primary contributions of postural kinematic movement dysfunction.
Core 360 belt
Have you noticed I'm always digging my thumb and fingers into my core? This is to give me BIOFEEDBACK ...am I expanding 360 degrees around?
If you want a fantastic tool to help you monitor this while you walk, bike, run, work out, etc...check out the core 360 belt. It is an inexpensive and wonderful tool for learning to create intra-abdominal pressure.
Better core and breathing improves EVERY MOVE YOU MAKE.
use affiliate code movement101 for a 10% discount.
my story
Hi, my name is Michelle. Over the past 25 years, I've taught THOUSANDS of people, in all corners of the world, how to FEEL BETTER, MOVE BETTER and IMPROVE THEIR BODIES. I'm a physiotherapist and clinical instructor at the University of British Columbia. I have a busy clinical practice, teach group classes, and lead workshops for movement enthusiasts. I believe MOVEMENT is YOUR BEST therapy and MOST POWERFUL tool. My mission is to bring you high quality, detail oriented videos, with the most VALUABLE techniques, so that you can begin your journey of REACHING YOUR PHYSICAL POTENTIAL. All bodies and levels are welcome. I hope to see you soon.
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Registered Physiotherapist
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Clinical Instructor Faculty of Medicine University of British Columbia
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Kinstretch Instructor FRCms FRA FR
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Prague certified DNS practitioner
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certified Foundation Training Instructor
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Postural Restoration Institute
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Fellow Canadian Academy of Manual Therapists
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Gunn IMS and Acupuncture
The last example above shows optimal intra-abdominal pressure (IAP). Stability comes from the INSIDE out, not the OUTSIDE in (middle example).
The first example shows optimal integration of core muscles (diaphragm over pelvic floor) creating intra-abdominal pressure. The other 3 examples are of non-optimal coordination of core muscles all resulting in a loss of IAP and use of an extension compression stabilization strategy (ECSS).
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Want to get to know the most important muscle in your body?
The Diaphragm
Arguably THE MOST IMPORTANT muscle in your body.
The diaphragm has 3 functions - breathing, posture ( core) and a sphincter. Research has shown that the diaphragm is what starts intra-abdominal pressure and core coordination. The diaphragm is your primary muscle of respiration. If breathing isn't normalized no other movement can be. The diaphragm is dome shaped like a parachute and made up of 2 hemi-diaphragms - right and left. Interestingly, the right is larger, thicker and stronger than the left. The right also has more crural fibres (spinal attachments ) which descend further than the left. The right has better abdominal apposition and drives breathing better than the left.