dr.caileydpt

✅in the first video, you can see I’m activating my core from bottom to top to prepare for movement. The deep core activation should feel like a gentle lift off, not a big huge muscle contraction

❌in the second video, my abs contract top to bottom, pushing pressure down and out into my lower belly and pelvic floor.

The point is that there isn’t much of a difference to the untrained eye. That’s why it’s important to get to know your own body so you can FEEL the difference.

For more like this, DM me about my 21 day Core Reset Challenge!!

Pricing goes up TOMORROWWWWW and we start August 31st.

Comment below if you ever thought holding your core super tight doubled as a workout!!! (You are not alone 🤷🏼‍♀️)

Holding your abs in all day can exhaust them and make it harder for them to come in to help when you really need them.

Muscle activation should match the demand. So if you’re flexed like a middle school boy taking an instagram photo on a walk, that’s too much ‼️

Follow for tips on how to activate your core, when to do it, and where to start

How does hypermobility affect core exercise you asked⁉️⁉️

Our joints rely on ACTIVE and PASSIVE stability.

Passive=🦴bones, joint capsules, ligaments
Active=💪🏼muscles

Hypermobile people have less stable passive structures, which allows us to rest in end range positions more (the human body likes stabilty)

Being at end range for too long or during exercise can cause joint pain (and in some cases injury)

This can happen during core exercise when your low back goes into lordosis under load. Stable joints can rely on their passive structures more to keep them neutral; where we mostly rely on our muscles and bones.

Here are some tips to train your deep core to do better at keeping your pelvis neutral during core.

1️⃣ a mirror is a form of biofeedback. Seeing yourself in action is one of the BEST ways to fix your own form

2️⃣ stick a cushion or pillow or hands under your butt, it helps you train in neutral until your muscles are strong enough to keep you there themselves

3️⃣ use a wall, the floor, a block on your back, some kind of tactile cue to tell you when you lose that connection

‼️In day 11 of my Core Reset Challenge, we are talking about how posture affects core engagement. Comment CHALLENGE and I’ll send you a sneak peek of it🔥

For some reason, our whole lives we have been taught:
1️⃣inhale into the chest to prepare
2️⃣then hold our breaths to complete the task
3️⃣then exhale when it’s over to relax and prepare to do it again

It’s not that this is WRONG or going to hurt you, but it is something called “paradoxical breathing” which basically means it’s backwards or uncoordinated 🙊

Here’s the anatomy behind it:
🫁when you inhale, the diaphragm moves down and creates a pressure gradient that sucks air into the lungs. It also increases pressure in the abdominal cavity

➡️ the pelvic floor must also lengthen and descend to help control that increase in pressure

💨then as you exhale, your deep core engages, cinches the abdominal cavity up and sends the air back ⬆️

I have a 21 day challenge going on right now, and for the first few days, all we did was master this.

I’ve been asked to run a second cohort of the challenge but I need to hear from you!!

Comment ROUND 2 below, if you want to get on the waitlist for the next Core Reset 21 Day Challenge🔥🔥🔥

Part 2 ✌️

These are more modifications than full swaps, ways to add support so you can stabilize better.

More stability → better muscle activation → more efficient workouts with less joint pain.

The goal is slowly needing less support over time. But that requires your muscles to actually get stronger and more capable of stabilizing FIRST.

I love attention, so being hypermobile is a fun way to steal the show 💅 But flexibility and hypermobility aren’t the same thing, and there’s more to it than cool party tricks.

If your body is mobile than average, things like flat feet, joints that pop out of place, or ankles that roll for no reason aren’t random. They might be connected.

Knowing this isn’t just a label, it’s information.