What would it be like to have the strength to jump from building to building with nothing but a 'web' of endurance and dexterity'?
It must have crossed your mind at some point either reading a comic as a child or watching a movie like “Crouching Tiger Hidden Dragon.” What if only you had that extra ‘SOMETHING’ that your favorite superhero has? So, why aren’t you waking up to YOUR superpowers?
It's simple... we don’t get to challenge ourselves in the same ways as that of our superhero avatar selves. Namely you aren’t getting an opportunity to feel your most powerful gift...your center.
I'm referring to the ‘moveable feeling center’ or your kinetic response to the physical reality. Just like our good friend Spiderman you will be tested, challenged and brought to the edge of your physical capabilities. How well are you conditioning your central response to life?
WHY a crunch could just ‘crunch’ you in?
As much as I love a good “sit up” it’s not an exercise I reccomend doing 400 reps of. Instead think about giving your center something it can write home about, like the tails of our epic hero Spiderman.
A crunch offers us less challenge to feel ourselves in relation to space becuase it limits us to a horizontal relationship to gravity, in which the torso is simply being challenged to lift up and and towards the pelvis. If we only train this relationship we are missing out on a huge component.
That of flexibility and interraction to the upper and lower extremities while maintaining balance, control, and efficiency to perform the exercise well. Ideally, this would be done with the pelvis in a ‘neutral’ relationship to the ground meaning the spine is held at it’s very longest position with the tailbone linking the downward pull, and the cervicals and skull expressing length in the opposite direction.
As basic as that sounds it’s, well...not so easy.
Our stabalizing muscles act act as the supportive bridge between your upper and lower body. They allow you to balance spine in all possible directions while maintaining the alignment of your upper and lower body.
For this balancing act to occur your hip flexors, and deep abdominal stabalizers are ‘must have’ muscles in order for this fantasitical feat to occur. These muscles act as the supportive bridge between your upper and lower body. In addition your back muscles need to eccentrically lengthen in partnership with the core in order to maintain the length of the spine.
The BALL and the BAND allow your ‘feeling center’ to awaken.
Having the ball allows you to find these magic muscles through a profound feedback response that your body is forced use when challenged to balance on the spherical shape of the ball. Not only does it become a balancing tool but it also helps you to ‘unstick’ the muscles the muscles of the spine that may also be locking you in.
In this case the ball will help allow you to ‘feel’ these deeper layers allowing you unstick the overworking external layers, and like spiderman give you the rebounding action to do just about anything.
The band in this exercise allows you to feel the link to your center in the form of a flexible and 'gradual' resistance. Which basically means that the resistance varies depending on your relationship to the center of gravity, much like Spiderman as he scales the walls and flies through burning buildings he has to know exactly where his center of gravity is.
This of course comes natural to a superhero like Spiderman. Try this exercise out and let me know what you do to train your body like a superhero? You might not be able to jump tall buildings and scale walls after trying out this next exercise. But it will definitely help get you in the mood, and the ambience of Superhero strength.
Setup: Use a light to medium resistance band and wrap it around the back of the pelvis and make a cross and then hook the feet into handles. Position a silver or gold Yamuna ball in the middle back area just below the scapula. Support the head with the fingers interlocked around the back of the skull.
Basic chest lift (Basic Level)
Begin with the chest lifted and the elbows in line with the face.
- Inhale- lengthen the spine and feel the breath in the back ribs
- Exhale- pull the spine into the ball while maintaining the sacral and tail area towards the floor.
- Inhale- Extend the back over the ball
Step 1: Begin with Ball below scapula level on spine.
When extending the back over the ball try to feel the ‘root’ muscles grounding the sacrum. Use the feedback of the feet into the bands to awaken the deep psoas muscles. You should feel a deep stretch from your root all the way into your sternum and front ribs.
Chest lift with rotation
The same as chest lift
Once chest is lifted add the lift of the left leg as you rotate the ribs towards the leg maintaining the balance of the sacrum to the floor.
- Exhale- as you move into the rotation
- Inhale- as you extend the back over the ball
**The lifted leg should have the shin parallel to the ground with the knee directly over the pelvis. Make sure that the ankle does not pull in towards the midline. It should stay directly in front of the knee.