The cue to keep your spine lengthened when exhaling was so helpful! Haven’t seen that anywhere else but it is the thing that got me to turn off my rectus abs
Glad it helped. Try to work on this consistently and it will make a huge difference. When you are ready progrsss to the TVA train which is our progression. You can find it under the core playlist with a free trial of the EVM courses.markowtrainingsystems.com/courses/elite-video-membership
Thanks so much. If you are interested in learning more check out the core and breathing program! 20% off until midnight. Enter GIVETHANKS www.markowtrainingsystems.com/core-breathing-program/
Beautiful exercises, love them all. I was wondering for an exaggerated anterior pelvic tilt posture, should I monitor a little more the space between "lower back and floor" in order to work more and more with a neutral pelvis. Or should I just concentrate on all the rest and eventually the anterior pelvic tilt will adjust. Thank you!
I would explore and find what works for you. If you are very extended then it might make sense to start with something on the other side of the spectrum like hook lying focusing on gaining control of proximal hamstrings. Here is a video. We also have a 7-day hip challenge you might want to look into. th-cam.com/video/2hYcmtletfI/w-d-xo.html www.markowtrainingsystems.com/7-day-hip-mobility-challenge/
Interesting I’ll take absolutely a look to both; #1 symptoms “only on one side” are fatigued over stimulating annoying upper glut, feeling of a proximal overextended hamstring and all the upper lateral part feels always tired needs stretch just like the gluteus (feels like a bad nerve signal on that one side heheheh Make sense 🤓 thanks a bunch!
@@TheBomba79 sounds like you need some left hamstring and possibly adductor as well. You could do hook lying and lift the right foot to challenge left more. This class has a ton of both. See how well you do with the scissor slides and if you can lift left knee to right knee when laying on left side. th-cam.com/video/2i3L8inFEW0/w-d-xo.html
Hi, I tried this today and it was really helpful. Thank you very much! I do have a question though. Are we holding our breath when we lift our feet? Then exhaling? I guess I don’t really understand the purpose of filling up with air, then lifting. Thanks for your help!
Thanks for watching. It’s a game changer for sure. Yes you want to inhale fully lift the feet. Then exhale everything ideally before putting feet down. It’s all about creating intra abdominal pressure. This video will be another helpful visual and we also have a core program dropping soon that will build on this 360 Degree Breathing- What It Look Like? (Mobility Coach Plus Guest Presenter Erin McGuire) th-cam.com/video/7Ua9KIWfXlo/w-d-xo.html
I tried this routine for rib flare and it was going well until the part where I had to raise my legs. I was able to do it without engaging my hip flexors, but every time I exhaled it felt like my flared rib was about to pop or break or something and I had to stop partway (getting progressively more noticeable each time). Has anyone else had this issue, and should I push through it or is there something wrong?
Hey, sounds like you just need to build up to it. I would regress and focus on the two breathing exercises is our part 2 with the feet staying on the ground. Here is the link th-cam.com/video/ViUbwQcObXo/w-d-xo.html
Hey Ivan, yes the hip flexors will work during hip flexion but there should also be an emphasis on pushing from the backside and even falling forward during locomotion because we want to be efficient versus always trying to pull ourselves forward. It's a symphony of many muscles not just glutes, abs, etc. The point of the exercise is to learn how to load your core while maintaining intra-abdominal pressure. It's not that your hip flexors are dead but instead that the load is being managed by our core versus all through the hip.
I notice that I have a problem with core activation. I tend to thighten my abs and suck in all my core for estabilish my spine instead of create preassuse to all directions when I contract my core, This cause me a pain in my neck due to overuse of the breathing accesory muscle. Could this exercise help me to " reeducate" my core and use it in a proper way? Thank you for the vdeo
1 million percent. That is extremely common. This is exactly where I would start. If you still feel your neck doing this the 2nd and third time I would do the neck tranquilizer a few times th-cam.com/video/99BT52a_yRE/w-d-xo.html Also check out this. Helps a ton to understand the details www.markowtrainingsystems.com/2022/01/26/basics-of-breathing-start-here/ When you are ready to progress do a free trial on the EVM (this video is a class from the EVM) you need to lock in strength so check out the TVA Train and TVA airplane classes. In addition to those classes you might learn that you need to work on shoulders and hips to help tie it all together. All of the above is in the EVM
Hey. i have left rib flares and my back lower left rib seems more extenesed ans loose...and ribs seems plain rather being round on left side..I don't know what to do..Please help..
Hey Martin, I would work on this video everyday. Use your hands to feel the left rib closing on exhale and work in some pauses. Add side planks on your left side after it for 3 sets of 30-60 seconds focusing on pushing the ground away and letting the left rib fully close on an exhale
Whenever I lift my legs slightly my back arches a lot and then as soon as I bring them down it goes flat… is this normal? My lower back is being arched even with the slightest lift
Also as I try to expand my stomach on the inhale… it quickly expands in my chest and I can’t hold it very long. And when the air expands in my chest right away my stomach gets sucked it
Hey Sherry, this is normal but not ideal meaning you need to work on this routine. If every time you lift your feet your spine takes over that is going to hold you back eventually. Sounds like you would benefit from being really consistent with your feet on the ground and slowly working towards lifting the feet. You can put a small towel under your lower back ribs (not lower back) and use that as feedback to keep that down. Adding in some really quality side planks would be another great idea.
The cue to keep your spine lengthened when exhaling was so helpful! Haven’t seen that anywhere else but it is the thing that got me to turn off my rectus abs
Glad it helped. Try to work on this consistently and it will make a huge difference. When you are ready progrsss to the TVA train which is our progression. You can find it under the core playlist with a free trial of the EVM
courses.markowtrainingsystems.com/courses/elite-video-membership
Your cues are fabulous! Thank you so much.
Thanks so much. If you are interested in learning more check out the core and breathing program! 20% off until midnight. Enter GIVETHANKS
www.markowtrainingsystems.com/core-breathing-program/
Perfect!
Thanks for watching
Beautiful exercises, love them all. I was wondering for an exaggerated anterior pelvic tilt posture, should I monitor a little more the space between "lower back and floor" in order to work more and more with a neutral pelvis. Or should I just concentrate on all the rest and eventually the anterior pelvic tilt will adjust. Thank you!
I would explore and find what works for you. If you are very extended then it might make sense to start with something on the other side of the spectrum like hook lying focusing on gaining control of proximal hamstrings. Here is a video. We also have a 7-day hip challenge you might want to look into.
th-cam.com/video/2hYcmtletfI/w-d-xo.html
www.markowtrainingsystems.com/7-day-hip-mobility-challenge/
Interesting I’ll take absolutely a look to both; #1 symptoms “only on one side” are fatigued over stimulating annoying upper glut, feeling of a proximal overextended hamstring and all the upper lateral part feels always tired needs stretch just like the gluteus (feels like a bad nerve signal on that one side heheheh Make sense 🤓 thanks a bunch!
@@TheBomba79 sounds like you need some left hamstring and possibly adductor as well. You could do hook lying and lift the right foot to challenge left more. This class has a ton of both. See how well you do with the scissor slides and if you can lift left knee to right knee when laying on left side.
th-cam.com/video/2i3L8inFEW0/w-d-xo.html
Hi, I tried this today and it was really helpful. Thank you very much! I do have a question though. Are we holding our breath when we lift our feet? Then exhaling? I guess I don’t really understand the purpose of filling up with air, then lifting. Thanks for your help!
Thanks for watching. It’s a game changer for sure.
Yes you want to inhale fully lift the feet. Then exhale everything ideally before putting feet down. It’s all about creating intra abdominal pressure.
This video will be another helpful visual and we also have a core program dropping soon that will build on this
360 Degree Breathing- What It Look Like? (Mobility Coach Plus Guest Presenter Erin McGuire)
th-cam.com/video/7Ua9KIWfXlo/w-d-xo.html
I tried this routine for rib flare and it was going well until the part where I had to raise my legs. I was able to do it without engaging my hip flexors, but every time I exhaled it felt like my flared rib was about to pop or break or something and I had to stop partway (getting progressively more noticeable each time). Has anyone else had this issue, and should I push through it or is there something wrong?
Hey, sounds like you just need to build up to it. I would regress and focus on the two breathing exercises is our part 2 with the feet staying on the ground. Here is the link
th-cam.com/video/ViUbwQcObXo/w-d-xo.html
@@IanMarkow Thank you!
And what is the point of that exercise with lifting feets up? Isn't hip flexors the main muscles for lifting your leg(walking) and not the abs?
Hey Ivan,
yes the hip flexors will work during hip flexion but there should also be an emphasis on pushing from the backside and even falling forward during locomotion because we want to be efficient versus always trying to pull ourselves forward. It's a symphony of many muscles not just glutes, abs, etc.
The point of the exercise is to learn how to load your core while maintaining intra-abdominal pressure. It's not that your hip flexors are dead but instead that the load is being managed by our core versus all through the hip.
Thank you!
No problem. Glad you enjoyed. Let us know if any questions come up! Always here to help
thanks - i watched your video 8 days ago on rib flare...is this breathing also good for it?
This is exactly where I would start for rib flare. I would add some side planks also.
I notice that I have a problem with core activation. I tend to thighten my abs and suck in all my core for estabilish my spine instead of create preassuse to all directions when I contract my core, This cause me a pain in my neck due to overuse of the breathing accesory muscle. Could this exercise help me to " reeducate" my core and use it in a proper way? Thank you for the vdeo
1 million percent. That is extremely common. This is exactly where I would start. If you still feel your neck doing this the 2nd and third time I would do the neck tranquilizer a few times
th-cam.com/video/99BT52a_yRE/w-d-xo.html
Also check out this. Helps a ton to understand the details
www.markowtrainingsystems.com/2022/01/26/basics-of-breathing-start-here/
When you are ready to progress do a free trial on the EVM (this video is a class from the EVM) you need to lock in strength so check out the TVA Train and TVA airplane classes.
In addition to those classes you might learn that you need to work on shoulders and hips to help tie it all together. All of the above is in the EVM
thank you so much!!!
Hey. i have left rib flares and my back lower left rib seems more extenesed ans loose...and ribs seems plain rather being round on left side..I don't know what to do..Please help..
Hey Martin,
I would work on this video everyday. Use your hands to feel the left rib closing on exhale and work in some pauses. Add side planks on your left side after it for 3 sets of 30-60 seconds focusing on pushing the ground away and letting the left rib fully close on an exhale
@@IanMarkow okay mate.. I'll do these.... looking for ur videos thou.. Thanks
@@sHerlockHolmes09-h Little confused by the last part "looking for ur videos thou"
Is that what you meant?
@@IanMarkow Like i keep waiting for U to upload, ur videos help me understand these things much better..I really appreciate ur work
Whenever I lift my legs slightly my back arches a lot and then as soon as I bring them down it goes flat… is this normal? My lower back is being arched even with the slightest lift
Also as I try to expand my stomach on the inhale… it quickly expands in my chest and I can’t hold it very long. And when the air expands in my chest right away my stomach gets sucked it
Hey Sherry, this is normal but not ideal meaning you need to work on this routine. If every time you lift your feet your spine takes over that is going to hold you back eventually.
Sounds like you would benefit from being really consistent with your feet on the ground and slowly working towards lifting the feet. You can put a small towel under your lower back ribs (not lower back) and use that as feedback to keep that down.
Adding in some really quality side planks would be another great idea.