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Core 4 Wellness - foundation for a happy back & pelvic floor
Welcome
Welcome (4:40)
How To Be Successful (7:54)
Setting Your Goals
Module 1: Foundations & Self-Assessment
Self-Assessment - Take a deep breath
Foundation - Core 4 - Deep Core, Deep Connection (11:36)
Foundation - Understanding Pressure (39:04)
Core 4 breathing tutorials
Deep vs shallow breathing (5:22)
Explore Your Breath in various positions (33:22)
Completing Week 1 - Meditation connecting with your center
Module 2 Alignment & Core Practice
Alignment Part 1 & 2 (38:54)
Core, Breath & Alignment Practices + (68:03)
Movement Snack - Work your core throughout the day (4:00)
For better alignment do this Hip Flexor/Psoas Release Every Day!! (4:57)
Bonus Section: Interview with a physical therapist - alignment matters (26:11)
Completing Week 2 - Belly Massage - Release Tension & Connect (18:05)
Body Loves Your
Module 3 - Upper Body Mobility for Better Breathing, Core & Posture
Neck Alignment, release and strengthening (29:55)
Rib cage mobility for better breathing & posture (43:11)
Movement Snack - Workout your core throughout the day - 5minutes (5:34)
Completing Week 3 - I Adore my Shoulders and Neck Day (13:46)
Module 4 - Strong Posture from the ground up - Core to Foot Connection
Feet To Hip Alignment and how it affects core & deep core (6:08)
Wake Up feet for better alignment and balance (27:48)
Strengthen Arches for stronger core - Connect (11:03)
Movement Snack - Calf Elevators (11:01)
Wake up your feet & ankles while sitting on a chair or lying in bed (4:17)
I adore my feet day - Connect & Adore (10:40)
Module 5 - Dive deeper into Alignment from feet to Hips
Hips Don't lie - Hips to Pelvic Floor Connection (2:44)
Bridge variations for stronger hips (18:05)
From bridge to squat for well-balanced hips (24:14)
Movement Snack - squats for every day & hip circles (11:45)
Hip hinge for core and pelvic floor health (11:24)
Hips for balance (13:07)
Completing Week 5 - Adore my hips - Adore & Connect (11:40)
Module 6 - Movement/Practice Flows + Life Strategies
Life Strategies (15:59)
Restorative practices (25:02)
Active practices - Standing (71:26)
Active practices - Floor (48:15)
Best Core Strengthening when you are ready (12:12)
More Movement Snacks (7:56)
Course Survey - appreciate your feedback and ideas for improvement
Bonus Section - Interviews with a Pelvic Floor Physical Therapist
Bonus: Informative interview with a pelvic floor physical therapist (89:14)
Teach online with
Best Core Strengthening when you are ready
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