Why do workout instructors say "Tailbone down"
When working out at home, instructors often talk about putting the “tailbone down” or “tuck the tailbone”. That’s also something we frequently say to our members. Let’s explore and explain further what is meant by this and how you can apply and understand the phrase while working out at home or in the gym.
The importance of correct movement while exercising
It is important that you do any exercises correctly and safely so you gain the most from them every single time you do them. The reason why we and other instructors ask you to send the tailbone down is to engage the core better and protect and prevent you from arching the lower back. Here are some tips on how to correctly engage your core and send the “tailbone down”:
Tilt the pelvic using the contraction in your abdominal to send the tip of the tailbone down
Think about drawing the navel in and up, and at the same time engaging the core
Use your abdominal muscles to pull your pelvis forward and create a posterior pelvic tilt
By following these instructions, you are protecting the lower back and avoiding getting too much backward curve in the lumbar spine, which can overstress the joints.
Working out correctly will increase your results and reduce the chance of you injuring yourself. Give it a try.
Hi! I'm Sara, the founder of Withsara. I have been a fitness group instructor, Barre teacher and Yoga teacher for over 10 years. I am also a certified Nutritional Health Coach from IIN in New York, USA.
After giving birth to my two beautiful daughters, I have had to build up my body twice after my pregnancies. With my experience, I have created a workout that is a great combination of low impact, functional movement, pilates, barre, and yoga. It builds up deep core strength, creates sustainable and lasting change, relieves physical tension and mental stress, and gives you an overall healthier and happier body.
