Your Core
We all want a strong, supple, good-looking core.
Unfortunately, when trying to stabilise our cores in yoga/ HIT classes/ crossfit/ weightlifting etc, sometimes we inadvertently put stress, pressure and tension into our cores. This can cause the very opposite of what we want:
· Rather than becoming stable, our cores gradually become tense and rigid. Most of us fail to notice this. This can give poor aesthetic results (or an overdeveloped six-pack that causes dysfunction). Posture is often poor, and diaphragmatic breath undeveloped. You never quite get the strength required for sports such as martial arts. The pelvic floor is barely used! Serious core issues such as hernias, herniated discs, diastasis recti and pelvic floor dysfunction can slowly develop.
· Events such as pregnancy and childbirth, as well as abdominal and pelvic floor operations, prolonged coughing, traumatic injuries, or increased training (such as for a bodybuilding show) can prove the final straw for a stressed core, resulting in diastasis recti, hernias, herniated discs, pelvic floor prolapses and incontinence.
Most yoga classes are not suitable for stressed cores, with many asanas (postures) contradicted. Working out in gyms and even pilates studios can be problematic. Many of the sports and activities people once enjoyed before developing a stressed core can become impossible or hugely frustrating.
Developed by Sophie Stewart after her own serious core issues, CORE YOGA REHAB offers a safe, effective and enlightened solution to rehabbing stressed cores.
Even if you have never done yoga, even you if you hate yoga!, it can work for you. Most people come to enjoy the practice
CORE YOGA REHAB also offers an opportunity for those with excellent core function to elevate their cores and prevent future issues.
Those who have slightly stressed cores (noticing minor issues with their core/ post-pregnancy etc) can also restore core function.
And, yes, you can look better naked! CORE YOGA REHAB works particularly with your transverse abdominus to create a beautiful and functional ‘two pack” core.
CORE YOGA REHAB also offers an ancient yogic pranic (energy) practice that allows you to rehab and elevate your mind.
CORE YOGA REHAB is designed to-
ELEVATE CORES
o Professional athletes/ dancers/ fitness industry professionals/ martial artists and individuals who would like to enhance their core function and protect their cores from possible future issues.
o As the renowned alternative doctor, Dr Dietrich Kinghart, says, “It is a hundred times easier to stay well, than to get well when you are ill.”
o Yogis can learn how to properly apply bandhas, improve posture and control their breathing, allowing practice to reach to a new level.
o You can build an aesthetically beautiful core. CORE YOGA REHAB works particularly with your transverse abdominus to create a ‘two pack” core.
o Your core can be elevated to a new level.
RESTORE AND ELEVATE SLIGHTLY STRESSED CORES
o Cores are often slightly stressed post pregnancy and operations. Connective tissue may be weaker.
o Fitness industry professionals may start to develop a rigid core and notice side effects. For example, personal trainers may ‘over-plank’ and over-develop their calling-card rectus abdominus, leading to lower back pain.
o Pilates enthusiasts can develop a tense neck and upper back. Yogis notice they cannot balance. Polo players cannot make shots. Tennis players notice urine leakage.
o People with breathing issues and those who get serious coughs often have slightly stressed cores.
o By using correct posture and breathing, delicately engaging specific areas of your core and practicing tailored rehab movements and sequences, you can restore core function.
o Yes, you can look better naked!
o Your core can be elevated to a new level.
REHAB AND ELEVATE STRESSED CORES
o Cores have issues such as diastasis recti, hernias, painful lower backs and herniated discs, pelvic floor issues such as prolapse and incontinence.
o Cores are often weak, rigid and tense. Pelvic floors may be numb, weak or grippy.
o Cores may have connective tissue weakness. Individuals may have health conditions that affect connective tissue.
o Learn correct posture and breathing, core function and engagement. As this is rehab yoga, learn how to move correctly to restore your core.
o Cores can be improved before and after surgery- sometimes surgery can be avoided.
o Aesthetics can be improved. That includes fat loss, if needed.
o For some of you, orgasms can be improved!
o Your core can be elevated to a new level.
Your Core
The Anatomy
We are often given the instruction, “Engage your core.” Yet few of us know what this means (including instructors). It is perhaps just a PC version of, “Pull in your stomach.” It is meant well, encouraging us to stabilise our cores, yet constantly pulling in your stomach or engaging your entire core can be damaging, as this causes tension. We should not walk around all day with tense cores; imagine if you tensed an arm the entire day, it would not be happy! And where there is tension, there is weakness.
We also need to avoid putting tension in our cores during exercise. For example, lifting heavy weights and ‘engaging your core’ in a tense fashion can put huge pressure on the core and result in hernias, and even diastasis recti, pelvic floor incontinence and prolapse.
Pushing ourselves too far and working through pain (sometimes encouraged even in yoga) can also cause core stress.
Instead, we want to create a strong, supple core when we exercise and then let the core relax! People often talk about taking yoga off the mat, but CORE YOGA REHAB keeps yoga firmly on the mat. Do your practice, then go off and lead your life and forget about your core!
So What is Your Core?
It is not a six-pack.
The six-pack is the rectus abdominus, which can be seen on people who work out and have low body fat. In fact, overdeveloping your RA in exercises like planks and crunches can sometimes be problematic. The muscles can start to ‘bulge out’, or the core can become rigid, and lower back pain and even diastasis recti can result.
The core is-
· Muscles
o Diaphragm
o Transverse abdominus (wraps around abdomen)
o Multifidus (little muscles beside the spine)
o Pelvic floor
· Connective tissue – linea alba
· Posture
· Breathing
It is important to make sure that hip flexors, psoas and quadriceps are not too tight for correct alignment. (Yoga is somewhat obsessed with hamstring lengthening, which is of limited use for the core.)
We need to mobilise and strengthen our upper backs (and stop our lower backs from doing all the work). Shoulders stay where they are- do not put your shoulders back, as you lose all connection with your core.
The oblique muscles need to be developed correctly.
CORE YOGA REHAB seeks to balance and align your core. It teaches you exactly what aspects of the core to engage in breath-related movement.
BREATHING REHAB
Sophie strongly enjoys assisting clients with conditions such as asthma, bronchiectasis and COPD, and in supporting recovery from infections like long covid and pneumonia.
Sophie has bronchiectasis and understands the challenge of managing a chronic lung condition.
She will advise on daily practices that can help make life easier (a morning practice is especially important for those with breathing issues).
Due to the infection risk, gyms and yoga studios can be problematic for sufferers of chronic lung conditions, so it is important for those in breathing rehab to have their own home practice. Of course, no one with a cold should be in a gym or yoga class (let alone at a social occasion)!
Yoga and pranayama can help with clearing and draining mucus, opening your chest and developing the correct breathing muscles. Vitally importantly, CORE YOGA REHAB is designed to rehabilitate stressed cores and pelvic floors. The severe coughing that often goes with lung conditions can lead to core issues like incontinence., so a longterm CORE YOGA REHAB practice is essential.
Some breathing conditions are also affected by emotional states. Asthma, for example, tends to be suffered by more sensitive people who suppress their emotions. Yoga is a beautiful way to deal with your emotions.
CORE YOGA REHAB aims, without judgement, to help smokers and vapers quit for good.