Core Activation | Neutral Core and Pelvis Setting | The Movement Library

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Our core is the gate-keepers to any activity or movement we do! Whether that be lifting a box, rotating to toss a football, or performing a squat our abs need to be rock solid. Alongside our core being activated, we also need to set our pelvis to prevent us from over arching our backs in certain positions – thus injuring them. In order to have a strong core, you first need to know how to activate it! This is a great exercise to ensure you are properly able to activate and maintain a neutral core and pelvic position.


Lay on your back with your knees bent. Rock your pelvis all the way forward then all the way backward, and maintain a position between these two points. Now, brace your core and glutes and draw your ribs down to meet your hips. Breathe here and maintain this position.


Hold the above position for 3 deep belly breaths. Repeat this 3 more times.


Featuring Mitch Starkman, Physiotherapist




When in doubt, it is always a good idea to get assessed by your healthcare practitioner so you can truly Move Like You Mean It

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