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Part 3 of Car Seat Calisthenics!
This time balance is challenged. We all need more balance, in all things 🧘♀️ I want you to think TALL, chin tucked, abs engaged from the bottom up, ribcage down, and hip hinge from the glutes (no rounded back! Only go as far down as your hamstrings allow in order to keep that good hinge. Set the car seat on something to make it higher if needed. Keep that core engaged throughout and move mindfully. No bearing down my ladies with prolapse...none. Do what you can, skip what you can’t for now. Note: I have *no* baby in the car seat. Note again: This is sped up 2x so take it slow, breathing through the movement! Again, think: mindful movement, exhale on the effort. Oh wait, another note: if these are too hard, modify! ~If hamstrings are a hindrance, bend your stance leg more. ~If single leg deadlift is too challenging at this time and/or balance is not there then do a double leg version. ~Hip hinge, hip hinge, aaaaaand hip hinge! ~Don’t use any weight and then work up. ~KEEP YOUR RIBCAGE DOWN! Yes, even in standing. ~Use a mirror or video yourself and see what is going on so you know what to fix or high-five yourself for doing well 😎 Stay tuned for part 4!
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Car Seat “Kettlebell” Workout!
Okay, it is partially in jest but also just as much f’real. I don’t have kettlebells, nor do I have formal training in them (hence the tongue-in-cheek nature of this, and it totally works!) but I do have a car seat and it’s easy to make heavier if needed. I love being creative and using what I have. NOTE No. 1: my very critical eye sees *several* technique things I could have tweaked before posting this but I am trying my hand at #workingsmarternotharder . My pelvic alignment and core activation leaves some things to be desired 😎 Back to the workout: my seat is empty and the video is sped up 2x BUT make sure to move slowly and mindfully. Work both sides and pay attention to alignment. Knees over toes is totally okay, just keep knees aligned with your second toe, and keep heels down. Core activated from the bottom up, shoulder blades activated, chin tucked slightly, and use your core to resist being twisted to the side you are holding the seat. Walking lunges would be a fun addition, too! NOTE No. 2: I wouldn’t recommend that a child be in the seat for this but if they are make sure they are buckled in fully and secured as if you were going to put them in the car 😎 Obviously. An empty seat was weight enough for me today! NOTE No. 3: if you have a #diastasis or #prolapse make sure you are cleared for these movements and that you are managing internal pressures and breathing well. And, start with no weight and see how it feels for you. You can probably guess what the next installment in the #holdingyourkidseries is going to be...stay tuned! |
PaigeRunner, lifter of children, PTA, CPT, PCES, pelvic health zealot Archives
August 2020
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