1) Log roll to get out of bed or couch Avoid crunching up. Roll to your side, then push up with your hands.
2) Exhale + engage when lifting your child Use a deep exhale before/during the lift to avoid pressure bulging.
3) Squat instead of bending at the waist Keep your spine neutral and hinge from the hips to pick things up.
4) Support your core when sneezing or coughing Exhale and lightly hug your core (or use hands/wrap for support).
5) Sit tall with feet flat with good arch strength (supported shoes) Avoid slouching or crossing legs for long periods, it collapses your core.
6) Brace your core when pushing a stroller or cart Lightly zip up your core and avoid leaning too far forward.
7) Keep ribs stacked over pelvis when standing This improves pressure distribution and keeps your deep core working.
8) Exhale + engage before lifting laundry, groceries, or car seats. How much to engage will depend on how heavy your load is. Every small lift matters. Train your reflexes!
9) Walk daily with good posture and arm swing + supported shoes Walking is underrated for core function. Stay tall, breathe deeply, and move naturally.
Becky Choi
✅ Protective Core-Friendly Daily Movements
1) Log roll to get out of bed or couch
Avoid crunching up. Roll to your side, then push up with your hands.
2) Exhale + engage when lifting your child
Use a deep exhale before/during the lift to avoid pressure bulging.
3) Squat instead of bending at the waist
Keep your spine neutral and hinge from the hips to pick things up.
4) Support your core when sneezing or coughing
Exhale and lightly hug your core (or use hands/wrap for support).
5) Sit tall with feet flat with good arch strength (supported shoes)
Avoid slouching or crossing legs for long periods, it collapses your core.
6) Brace your core when pushing a stroller or cart
Lightly zip up your core and avoid leaning too far forward.
7) Keep ribs stacked over pelvis when standing
This improves pressure distribution and keeps your deep core working.
8) Exhale + engage before lifting laundry, groceries, or car seats. How much to engage will depend on how heavy your load is.
Every small lift matters. Train your reflexes!
9) Walk daily with good posture and arm swing + supported shoes
Walking is underrated for core function. Stay tall, breathe deeply, and move naturally.
5 months ago | [YT] | 15