In my last article, I wrote about how traumatic experiences can store themselves in your psoas and contribute to back pain. My self-care routine now combines varied movement – from Pilates, Yoga, and Yoga Tune Up® to cycling, swimming and even running short distances. When there’s pain, which sometimes there is, I tell myself, “It’s just pain”, and do something simple. Even if it doesn’t seem like much – from Apanasana at the wall and leg stretches to lying down on my Coregeous ball and just breathing, every little bit helps. And when there is no pain, I make sure to give myself the full program!

Here are a few essential exercises to strengthen and stretch your entire core, from diaphragm and abdominals to obliques and your QL. Because a Yoga Tune Up® corrective program wouldn’t be complete without some therapy ball love, you can also enjoy the below sequence that will give your lower back a new lease on life. Remember that in addition to adding varied movement to your fitness routine, keep getting Coregeous – the benefits far outweigh the initial discomforts of this powerful purple ball!




Enjoyed this article? Read Abdominal Massage: What Do You Store In Your Core?

Emilie Mikulla

Having contracted a major case of wanderlust, Emilie has traveled the world, working as journalist, and now lives Dubai. After a second surgery on her spine, Emilie followed a lengthy Pilates rehabilitation program and, amazed by the results in her own body, became a comprehensively trained Pilates instructor in 2008. Emilie has taught in Thailand, South Africa, Dubai and in San Francisco. Emilie is an E-RYT and has completed her trainings with YogaWorks and Yoga Tree San Francisco, before earning her Yoga Tune Up® certification from Jill Miller. She has also spent hundreds of hours assisting her mentor Harvey Deutch PT at RedHawk Physical Therapy clinic in San Francisco, in teacher trainings, and on retreats at the Esalen Institute in Big Sur. She has also recently participated in a week-long cadaver dissection workshop with Gil Hedley of Integral Anatomy. Emilie is the Lifestyle Editor for Women's Health & Fitness Middle East where she contributes a variety of articles and columns ranging from fitness and wellness, inspirational stories and nutrition. Blending dynamic movement with therapeutic releases, Emilie’s classes will empower you to practice the activities you love with awareness and joy.

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Jenn A

I keep seeing more and more articles that hit home deeply in my tissues! I am going to do these moves with my partner tonight, thank you so much. It is truly incredible how much the core and spine rely on one another. I have a lot of work to do! Looking forward to releasing all the things I no longer need to carry within mysef! “I am the master of me!”

Nina T

Thank you for the tips to strengthen and stretch my entire core, from diaphragm and abdominals to obliques and my QL!

Bonnie Bloom

thankyou. These videos are packed with core moves that i know will energize, well, everything and keep the back fluid and mobile.