Active chair sitting

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Active stool sitting

Active floor sitting

Active carrying

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In the left photo, I shift my pelvis to one side, so not using my core. In the right photo, I keep my pelvis central (and my ribs down) so I'm using my core!

Ribcage awareness: ribs up or down, rib slide, ribcage breathing, hanging with ribs down

Aim for your sternum (breastbone) facing forward - to the best of your ability!
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When your ribcage is up, your rectus abdominus is stretched away from its top attachment point. 

When you bring your ribcage down so your sternum faces forward, you bring your rectus abdominus into a better position for it to contract and release. ​
Step 1: On your hand and knees, with your knees directly below your hips and your wrists directly below your shoulders.
Let your head hang.
Let your belly and chest hang too, releasing all tension, keeping your arms straight. It takes a while to let it all go (having a sense of letting go as you breathe out helps). 
Step 2: Bring the bottom two inches of the ribcage towards the spine (no squeezing the abdomen in)

Mobility of waist muscles - video to come!

Door hangs

If you keep your body straight, you will be using your trunk muscles to prevent you from falling!
The closer you are to the side of the door your arm is on, the harder it is, the stronger you get, but work at your level and progress or regress as needed. 
Stabilise your elbow (keeping a microbend).
Roll like a ball (loo rolls are optional!)
  • Keep your chin tucked (down and close to your throat), keep your ribcage relaxed down and roll like a ball.
  • Reduce the momentum as much as you can - control the motion to the best of your ability. Have fun!
If this is too hard for now, this movement can be broken down into smaller, more manageable moves - such as tucking/untucking the pelvis (on all fours, sitting on a chair, sitting on a half-dome), head hang, head ramp, ribs down, etc.
Put shoes on balance challenge. Can you keep your pelvis untucked? Can you do this without taking your knee out to the side?
Can you keep your pelvis untucked as you bring your knee in?
Can you use your core more and your neck less when coming up?
​Do what you can!