DailyOM: Please tell our readers what it means to reset our pelvis and why we need to do this.
Jannine Murray: The pelvis is a unique, dynamic, expressive structure that holds our two other heaviest body weights (our chest and head) vertically, while coordinating with the lower extremities to move us through time and space. It does a lot of work that goes unappreciated and is the seat of how the whole body will express itself through our lifetime. Many complex fascial, muscular, ligament, tendon, and bone structures rely on its proper functionality and expression, and when it is out of alignment, which we all have to some degree, it can translate into tension, stress, pain, and injury within other areas of the body, especially the lower back. Due to the nature of our lifestyles, which typically include a lot of sitting, standing, and inactivity, every single person can benefit from using these gentle kinesthetic techniques to naturally reset their pelvis for proper alignment and core activation.
DailyOM: Walk us through the journey of this course for a potential student.
JM: We start by looking at what could be contributing to lower-back pain and how this course will address the most common causes systematically over the next seven lessons. Each common cause is explained in detail. Every day for seven days, we strategically focus on resetting the pelvis with my four signature moves to naturally and gently correct any pelvic imbalances, followed by stretching one or two of the contributing muscle groups that tend to be short, tight, and strong, or 'hypertonic,' and then strengthening a synergist muscle group that tends to be weak or misfiring, causing lower-back pain. The moves are done with body weight only. Some are yoga or Pilates inspired, but mostly they are considered postural rehabilitation moves for people healing from lower-back injuries or biomechanical issues. Each day has a 15-minute video to do, as well as a detailed write-up about the different body parts and muscle pathways we are activating or balancing.
DailyOM: If somebody wants to define their abs and build a six-pack, is this course a good fit?
JM: This course does work the abs but would not be appropriate for someone who has this as their main goal. This is a very good course for building foundational core strength and core activation while fixing any mechanical errors in the pelvis and lower back that would inhibit proper core activation.
DailyOM: What if somebody has an injury. Can they still take this course?
JM: People in recovery who need to strengthen their core can greatly benefit from taking this course, as long as they are past the acute phase and have their physical care practitioner's approval. This course is also suitable for women who are postpartum and had some pubic symphysis separation during pregnancy, but it is not suitable for women who are postpartum and have had any form of diastasis recti or abdominal separation, as specific movements are required to heal this first before starting this course.
DailyOM: After students reset their pelvis, what other benefits will they receive that may surprise them?
JM: Typical benefits you may feel after resetting your pelvis include elimination of hip pain from sciatica, gait or leg-length discrepancy, core activation within movement and exercises, improved posture and mobility, increased gluteal activation in exercises like squats and lunges or even walking, and evenness through your lower back, hips, shoulders, and overall alignment.
DailyOM: When students have completed this course, what should they do going forward?
JM: It would be great if students could repeat the course and the seven-video series for six weeks, starting from the beginning every seven days, for best results when correcting lack of core strength, lower-back pain, and malalignment through the pelvis and SI joint. Something to keep in mind is that it takes the nervous system about six to eight weeks to fully innervate your muscular system to hold a new pathway and holding pattern, so giving your body time to respond to the strategy within this course is a good idea — you will receive the best results this way.
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