What is the Core?
Part 1: Core Strength
The Core muscles of the body has been defined as a grouping of muscles in the torso. Some say abdominals, some include pelvic floor and some include the back. Usually people say, “I need to strengthen my core” so lets start there…. what is core strength?
Core strength is more than engaging a few deep muscles in the torso—it’s about breath, stability, and whole-body connection. True core strength comes from how breath interacts with fascia and muscles to create stability in movement.
I believe true strength and movement originate from the breath—how it engages and supports the entire body. Breath, combined with grounding forces, synchronizes fascia and muscle connections, forming the support chains essential for core strength. In essence, the core is where movement stability begins.
Michelle defines the core as the body's intrinsic strength, providing stability and support. Core strength is the ability to distinguish movement patterns—whether in daily life, exercise, or sports—from the foundational stability of the pelvis, spine, and organs.
Our mentor's perspectives on the core:
Sue Hitzmann (MELT Method): A reflexive core (connective tissue around organs) and a rooted core (head to feet) work together for stability.
Joe Pilates: The "Powerhouse" includes the entire torso, with breath as the foundation of movement.
Eric Franklin: A system of abdominal, back, and pelvic muscles interconnected by fascia.
Gray Institute: "The body’s true core is everything from the nose to the toes."
How to connect with your core:
Start with breath awareness—front, back, sides, top, and bottom. Then, feel your connection to the ground. Does your body feel stable? Can you move easily in all directions? Engaging breath and grounding are key to core strength.
Why we use Soft Rollers
There is so much new information regarding fascia; what it is and how to work with it. The definition of fascia is often changing.
Read the full article
#MoveBetterFeelBetter #CoreCentricExercises
When Fascia Goes Wrong
Here’s how it begins. Parts of your body start to work just a bit differently. But the changes are small, and you’ve adjusted to them.
It’s very common to not pay attention to these small changes until you’re in chronic pain and it becomes a real problem.
Read the full article
#MoveBetterFeelBetter #CoreCentricExercises
Functional Tension
Core Centric Coaches Sandi Silagi and Michelle Reed chat about functional tension and strength in an integrated body. Tensegrity is the functional tension within the body necessary for integrated muscular strength. It is a Goldilocks Zone. Too little and we are unsupported, too much and we are stiff. When functional tension is just right, we move better and feel better.
Assess, Move, Re-Assess
An audio guide to Assess, Move, Re-Assess
This simple sequence, when done once every day or two, can increase awareness of your bodies' needs and improve your sense of balance and stability.
as published in The Vashon Loop vol 20, #7 and vashonloop.com
Swings for Warm-Up - Core Centric Exercises
A movement video with Michelle Reed. CORE CENTRIC Exercises: Follow along with 3D movements, starting with the upper body, moving to lower body, putting it all together.
Find your ease and flow with swings for warm up.
Hand Treatment - JAM Movement Activity
JAM ~ Joy in Movement Hand Treatment Video with Michelle
Learn how to improve circulation and increase mobility
For ongoing support, join the Joy and Movement program at the Vashon Senior Center, JAM Fridays at 2:30
Line Dance - JAM Movement Activity
JAM ~ Joy in Movement Line Dance Video
Check out Sandi’s Line Dance Video on YouTube and get to stepping!
For ongoing support, join the Joy and Movement program at the Vashon Senior Center, JAM Fridays at 2:30
Walking Loops: JAM Movement Activities
JAM ~ Movement Activities: Joy in Movement Walking Loops
Downloadable PDFs to walk your way around Vashon Island
Squats: JAM Movement Activity
Squats: JAM Movement Activity
Standing up in front of your chair, slowly sit down and raise your hands in the air!
Brain Dance - JAM Movement Activities
JAM ~ Joy in Movement Brain Dance Video
Check out the Brain Dance Video on YouTube and get your brain dancing!
For ongoing support, join the Joy and Movement program at the Vashon Senior Center, JAM Fridays at 2:30
PelviCore Workout - Core Centric Exercises
A movement video with Michelle Reed. CORE CENTRIC Exercises: PelviCore Workout Beginner/Intermediate Athlete. Explore the Core response to hip rotation in this 15 Min workout
10 Minutes to Get Moving - Core Centric Exercises
A movement video with Sandi Silagi.
A 10 minute break from daily life! Awareness work to help you re-establish connective movement patterns. Core Centric Exercise and movement set for middle of work day.
It’s more about the Fascia
Clinical studies show that stimulating inner-connectedness, neuromuscular and neurocognitive reaction is more effective in reducing chronic pain and/or improving balance. The collagen and elastin are fibers in the fascia, the inner connections. These are the fibers that keep our scaffolding (skin and other soft tissue) strong.
Pelvic Clock Audio - Core Centric Exercises
Pelvic Clock Audio. Sandi leads a guided, 18 minute hip mobility exercise using the image of a clock.
Ober Park Circuit - JAM Movement Activity
Ober Park Circuit downloadable PDF - JAM Movement Activity
Learn about 5 recommended uses of park equipment for building your CORE Foundation.
JAM Program Overview
JAM Joy and Movement Program Overview
Joy and Movement is a guided activity program for all abilities and ages.
Core Centric Coaches will lead the program and help you celebrate your progress. Join any time!
Strawberry Festival 2021
The Chamber of Commerce and Vashon Community planning for Strawberry Festival for 2021. Also, a Vashon link to look up community events.
Parkinson’s Monthly Newsletter
Sandi is trained and certified in supporting those with Parkinson’s Disease. Parkinson’s disease responds efficiently to cardio and rhythmic movements. Rock Steady Fight against Parkinson’s has a monthly newsletter with great new information and inspiring stories.
Workout with Loop Band - Core Centric Exercises
30 minute Exercise set using a long band and Loop Bands. Instructor Michelle Reed