OP is caused by the dysfunctional and weakness of the core muscular and fascial chains within your body. Fixing OP begins with developing the very foundation of safe, efficient movement. Your core is fundamental to the stability of your spine and pelvis. Your feet, specifically your arches provide you with a stable foundation and your glutes stabilise your hips whilst providing you with the power to drive your movements. Your core, feet and glutes are the very foundation of your stability, power and control. Rebuilding your body from one that over loads your adductors to one that can dissipate load evenly across your body.
Stage 2 teaches you the baseline activation patterns to ensure correct engagement of your core, feet (arches) and glutes. For your core you will learn how to ‘core breathe’; a breathing technique which engages your core. You will start automatically and instinctively engaging your core, moderating the level of core activation by reflexively modifying your breathe based on the situation (ie breathing harder, more core engagement).
You will learn a foot sequencing pattern to ensure proper activation of your arch muscles; connecting your arch with your knee and hip will allow the 3 joints to stabilise ‘in time’ with each other. Individually each joint is unstable, but when sequenced correctly with the arch your lower body can be extremely stable, reducing the demand on your adductors to compensate.
The most important element to glute activation is balance and stability; if your body is unstable your glutes will not fire! With stability above from your core and below from your feet your core glutes will happily fire, providing you with the beginnings of real world glute strength.
By the end of stage 2 you will have the foundation of a strong stable body. The rest of the program will involve learning how to apply these skills in strength and real world movement settings.