This pattern helps to stimulate the nervous system through tapping. Changing your foot position throughout the time that you are tapping all around your core changes how you are loading the core from the bottom up. This is important as you never know where your feet will be during your workout.

Stimulation – increasing sensory stimulation with i) oculomotor (eyes), ii) vestibular (ears), and iii) proprioceptors (pressure receptors).

Forced exhalation helps activate the core and pelvic floor to prepare for stabilization for more dynamic activities. This greatly helps with pressure management and force transfer through the core. Prepositioning the feet and hands changes the core activation.

T-Spine Hip Dissociation

Clap gently your Ribcage, Chest, Shoulders for 60s

Alternate between walking and running for designated increments or as tolerated.

Lie on your back, knees bent, feet flat on the floor (hip width apart). Keep your right foot where it is and cross your left thigh over top of your right. Slowling drop your knees to the right side and place a yoga block under your right thigh to support the position. Take a deep breathe in and forced exhalation in 3 parts. Feel your stomach tighten in as you breathe out.