So looking at the strength component to helping your low back. And it's really focused around that concept of the core that we talked about. And the awareness exercise at the core is like a go the route all the way around the body. It's go in one of its goal is to help stabilize the lumbar spine. So what I find with people is, like I said, in the awareness component, I used to tell people that they're tilted too far forward, so they need to bring their pelvis back, or vice versa. They're rounding and they need to be more this way.

But what I was finding is too many people were just doing their cognitive thing that most of us typing people are very good at, and we're overworking in one way or the other. So what I find instead if you tell someone to slowly draw their navel in just about 30% Which I stole that from the supple level, supple leopard book, it was also a guy from the Bay Area, slightly draw that navel and you're not contracting, but you're slightly drawing that navel and now you're engaging the core. But what's cool about them is that's what helps correct the pelvis into its natural positioning. So you don't have to think about whether you should be one way or another. This was my attempt of how do I reach people without working with them physically, if you slightly engage the core, that's going to engage the right tissue, put the pelvis into a more neutral position remembering weaves when it's slightly tilted, anteriorly anyway, but it's a real easy way for you to get a sense of what's going on there.

Without meaning to do it. But so many of us through hours of just kind of sitting and collapsing all this tissue now we don't need it anymore. It's not like before, when we were hunter gatherers, they did a recent fit, big test on Aboriginal groups in Ethiopia, and they track them in about 15,000 steps a day. I mean, I'm on my feet all day, and I'm barely getting about 9000. So especially not as much as I thought they would do. But the point is, we're engaging our core all the time, when we're doing that, when we're doing 15,000 steps.

We're hunting, we're gathering, we're moving around, we're very dynamic in through this core component. Compare that to this. We don't have to do anything we don't need anymore. We know this concept of use it or lose it functioning structure. So that's not a far far out there concept at all. So what's happening is the core is getting weak.

So the exercises that you're gonna be seeing right here are two phases. One is a real simple core exercise where you're just kind of lifting the knee up towards the chest, and then the second is a progression on that. So once you master the first one, then you can think about doing the second one, and then that's more having the leg out. So that's pretty good. pressure, a couple of notes, make sure the low back is supported. Especially you already have low back pain.

So it's very important. So one way is to kind of put your hand behind your back and make sure that the low back is touching. Another thing to make sure is that if you feel any kind of pulling or tweaking, it's just too much. There's so many core exercises out there, this one I've put in as kind of the more fundamental rehabilitation one that I give to my clients, but it feels like too much, then just dial it back a little bit, maybe just lift the knee a little bit off the ground. There's no points here for speeding through it. So now those of you on the other end of the spectrum, that you think, okay, if I can do 1000 of these I'm gonna have, can cause core and everything's gonna be great.

We're talking about something different here. Now we're talking about some some core deep stabilizers inside the body. So it's gonna feel real simple in the beginning, but once you've done like 10, three sets of 10 repetitions is going to get more challenging, and it's because you're working muscle You've not worked before. Again, we need to start moving away from this old paradigm of kind of strength, repetition, lifting heavy weights, and start thinking more much more dynamically about the body. So the core is such an essential component. When it comes to this, it's very important that you take the core exercises slow and easy.

It might seem laborious, but after a couple of times, you know, you're doing it right, because it's actually challenging. There's a lot more progressions on to on what you're going to see today. It's more of an idea of teaching a concept, but it's to get you started on strength in this girdle that we're talking about here. We're moving away from the old paradigm of these crunches and strengthening just the rectus abdominus