Core Connect series: #2 : Find the weak spots
- 5 days ago
- 2 min read
Welcome to Week 2 of the Core Connect Program! Let's find your baseline.
Now that we’ve unlocked the power of the breath, let’s talk about pelvic alignment. Many postpartum mommas experience an exaggerated anterior pelvic tilt (where the hips tilt forward, the belly protrudes, and the lower back arches excessively). This is a structural adaptation to pregnancy, but staying stuck in this alignment can leave your glutes dormant and your lower back chronically tight.
Enter the Roll the Marble Exercise: This micro-movement is all about neuromuscular control—teaching your brain how to find and articulate your pelvis through a neutral range of motion.
The Move: Picture a marble resting right on your pubic bone. Lie on your back with knees bent. Gently tilt your pelvis backward to roll the imaginary marble up toward your belly button (12 o'clock), flattening your lower back against the floor. Then, tilt your pelvis to the side (3 o'clock) , keeping your abdominals engaged without tipping your hip bones off the floor. Then, forward to roll the marble toward your feet (6 o'clock), allowing your low back to slightly arch off the floor. Roll the marble back up and to the side (9 o'clock), then back to 12. .
Follow along here:
Why is this so important?
Postpartum alignment often suffers from altered proprioception—your body literally forgets where "middle" is. Research on lumbo-pelvic stability emphasizes that low-amplitude, controlled pelvic tilts enhance the firing of the multifidus (along your spine) and deep pelvic floor muscles. By mastering this articulation, you reduce the stress on your lumbar spine and train your body to return to neutral pelvis.
You'll also feel right away if something feels "stuck". You might need to stretch your low back, obliques, or side-body if you're having a hard time in a certain position of this exercise. So, with zero judgement, play around with this. Try it before or during a rest-interval and see where you might be experiencing tightness or lack of coordination.
For a 15 minute gentle workout you can do immediately after clearance or include with your marathon training - go here:
The most important thing I want you to remember is that it's a process. One that is long, non-linear, and worth the work you put into it. There are no magic pills or short cuts, and I think you're worth the effort.
Stay tuned for next week's workout! xoSA
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