Your Health

BY SANDY NOVEMBRE & AMELIA FOSTER DPT

Finding Your Core

Searching the internet for answers regarding core strength can be quite overwhelming. It’s easy to confirm that a strong core is important, but how to best strengthen can be daunting. There are many “core” exercises that are great in theory, but performing a particular movement or pose doesn’t guarantee you are using your core. All too often our superficial (larger) muscles take over for the core. Many internet answers approach each core muscle individually. While it is helpful to bring awareness to each core muscle through isolated imagery, the goal is to find integration. The benefit of a strong core comes with using all the core muscles in unison. It is the co-contraction or integrated strength that provides a balanced and healthy support system for your body.

When strengthening your core it can feel subtle as you are learning how to use less superficial muscles and more deep core muscles. Explore how to use a light effort, subtle challenge, mental connection and feeling of length. Understanding the ease of how your body can feel in movement will make finding your core less of a checklist and more of an overall What is your core?

The Core is made up of muscles in your trunk, primarily your transverse abdominals (the deepest layer of abs), the multifidus (deep back muscles), the pelvic floor and your diaphragm. What does it feel like when I am not using my core?

You can feel fatigue or strain in your low back, hip joints or hamstrings when practicing an exercise without using your core.

What are some common errors when doing core exercises? • Pulling belly button in too hard • Overusing hip flexors to tuck your pelvis • Creating a bulge of external abs • Straining back by arching spine • Using neck muscles instead of abs

How do I include core muscles in my workout? • Learn how to engage deep abs and pelvic floor together in movement. • Maintain length and ease of movement • Use Diaphragmatic breathing and softening in your chest.

What imagery will help provide integration of all the core muscles?

• Deep abs/transverse abdominals- Imagine tightening a seatbelt low and wide across your pelvis. Gently pull the muscles together as if deflating a balloon in your pelvis. • Pelvic floor- Imagine the balloon lifting up from the bottom of your pelvis. Gently lift without moving your pelvis or squeezing your glutes. • Multifidus/ Deep back muscles- Imagine magnets in the front and back of your spine evenly pulling together. • Diaphragm- Allow the ribcage to widen with an inhale then streamline together in and up with the exhale (as if a balloon is deflating and lifting) • All together- With a gentle exhale and long spine imagine the pelvic and diaphragm balloons deflating and lifting. When the full core contracts you should feel the deepest muscles gently drawing in and up to elongate your body.

incorrect form

correct form

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 Seesaw your ribs and shoulders exaggerating the movement in your upper spine.  Recognize the two extremes then find a balance and still point with weight even on your ribcage, shoulders and pelvis.

 Seesaw the neck as if nodding yes.  Balance the neck in neutral so the gaze is to the ceiling. Use a pillow if the chin is lifted.

 Maintain a neutral spine by keeping the seesaws of the pelvis, ribs and neck still.

 Lift one leg over hip using visuals of core muscles to maintain stability  Lift both legs to increase challenge while maintaining even core work and spine stabilit

 Lower one leg at a time to challenge the core muscles. Engage the core using the imagery to the left without moving the spine, hips or neck.

TUESDAY 1

Free Tuesday at UCSC Arboretum 9:00 AM-5:00 PM Community Day at the UCSC Arboretum, free admission on the first Tuesday of every month. Come explore the biodiversity of our gardens, great birdwatching or simply come relax on a bench in the shade. Arboretum@ucsc.edu

Gateway School Day Tours 9:00 AM-11:00 AM Come and learn how Gateway School inspires children's innate curiosity and sense of wonder through daily exploration, discovery, and handson experiences. Visit www.gatewaysc.org and schedule a tour to experience all that Gateway has to offer!

WEDNESDAY 2

Santa Cruz Sea Glass & Ocean Art Festival 10:00 AM-5:00 PM The Santa Cruz Sea Glass & Ocean Art Festival features genuine sea glass and artistmade creations while benefiting our local marine environment. This year the festival celebrates its 11th anniversary. The festival features over 40 artists, a chance to win an amazing gift basket 4 times each day, easy parking and a full bar and food are available for purchase. facebook.com

THURSDAY 3

Jellyfish Day Let’s see a show of tentacles for all those who love jellyfish! It is a day to celebrate that beautiful and mysterious invertebrate the world calls a ‘jellyfish.’ Along with enjoying all this lovely not-really-a-fish sea creature has to offer, the day also encourages people to learn more about this marine animal and then share it with the world. Santa Cruz Sea Glass & Ocean Art Festival 10:00 AM-5:00 PM See Nov 02.

FRIDAY 4

Fountain Pen Day Let’s fall in love with writing as we celebrate these elegant, unique writing instruments.

National Candy Day Whether they’re hard, chewy, fruit flavored, or a “melt in your mouth not in your hand” sort of treat, candy has been a consistent source of happiness and, as we get older, nostalgia.

Cabrillo Youth Strings Fall Concert 7:00 PM-8:00 PM This Fall Concert will feature Tango, Bossa Nova, English Folk Song, French Music and Fiddle Tunes. String Orchestra music will be performed by Local Youth at the the Samper Recital Hall, VAPA5100, in the Music Building, Aptos. Tickets are $12.50 General, $10.50 Students/Seniors, $3 for Students ages 6-18, and Children 2-5 Free. *Facial Coverings are required. For more information about our program, call 479-6101, or visit our website, cabrillo.edu/ cabrillo-youth-strings. Evergreen Volunteer Days 9:30 AM-12:00 PM Leave your mark on Santa Cruz history by volunteering at the historic Evergreen Cemetery every Friday. No need to register, just show up ready to work! All ages are welcome to help, including high school students seeking community service hours. Tools and work gloves will be provided. Please bring a mask and your own bottled water. For more information, email evergreen@ santacruzmah.org santacruzmah.org/events/ evergreen-volunteer-days First Friday Santa Cruz 5:00 PM-9:00 PM Plan your First Friday night and visit participating venues in Downtown, the Tannery Arts Center, Midtown, Westside, Eastside, Felton, and Ben Lomond! Get out and support the arts! Find the full listing of participating artists and venues + all of the details on our website, firstfridaysantacruz.com Winter Boutique 12:00 PM-7:00 PM The Boulder Creek Recreation & Park District’s Winter Boutique will be full of local gifts for your holiday shopping this year. Follow the redwoods to Boulder Creek where we will have over 18 local artists, Santa and Snow. Santa pictures $10 per family for up to 5 edited images. bcrpd.org/events

SATURDAY 5

Hot Rods at the Beach 8:00 AM-5:00 PM Check out hundreds of sweet hot rods, street rods, vintage, muscle, custom, and classic cars in the Boardwalk Parking Lot. Free admission! hotrodsatthebeach.com Gateway Open House 10:00 AM-1:00 PM Come and learn how Gateway School inspires children's innate curiosity and sense of wonder through daily exploration, discovery, and hands-on experiences. Visit www.gatewaysc.org and schedule a tour to experience all that Gateway has to offer!

SUNDAY 6

Daylight Savings Ends Not only do you get an extra hour of sleep, but it will become darker earlier.

Westside Marketplace 11:00 AM-4:00 PM The Westside Marketplace - every First Sunday at The Wrigley! Featuring LOCAL art, handmade & vintage shopping + Food Trucks & pop-ups and LIVE MUSIC... all outdoors at the Old Wrigley Parking Lot, 2801 Mission Street, Santa Cruz. For more info, foodtrucksagogo.com & scmmakersmarket.com

MONDAY 7

National Cancer Awareness Day The day highlights the significance of increased awareness about cancer prevention and early detection for the general public. TUESDAY 8

Election Day Democracy is ideal; election is at its core, and therefore deserves to be celebrated.

WEDNESDAY 9

Bookshop Santa Cruz Presents: Aida Salazar | A SEED IN THE SUN 6:00 PM-7:00 PM Critically acclaimed author Aida Salazar will join us for a free event at Bookshop Santa Cruz, to share about her tender-hearted middle grade novel in verse, “A Seed in the Sun,” in which a young girl with big dreams meets activist Dolores Huerta and joins the 1965 protest for migrant workers’ rights. Perfect for fans of Rita Williams-Garcia and Pam Muñoz Ryan. This event will be geared toward young readers and parents/educators.

THURSDAY 10

Sesame Street Day Did you know that Sesame Street is the most widely viewed kids’ show in the world?

FRIDAY 11

Veterans Day A tribute to military veterans who have served in the U.S. Armed Forces. Santa Catalina Lower + Middle School:PreK-Grade 8 Open House 9:15 AM-10:45 AM Come see what is truly possible for your child at Santa Catalina Lower and Middle School. Join us on campus for our in-person admission open house on Friday, November 11 from 9:15-10:45 a.m. and for our Veterans Day assembly at 11:00 a.m. Register today at santacatalina.org! 1500 Mark Thomas Drive, Monterey, lmsadmission@ santacatalina.org Evergreen Volunteer Days 9:30 AM12:00 PM See Nov 04. Goat Hill Fair: Unique Antique and Artisan Fair 10:00 AM-4:00 PM Goat Hill is a community event not to be missed. If you have a love for vintage ~ styling your home with old-style objects, wearing vintage jewelry & clothing, and collecting unique art and objects then this is somewhere you need to visit! Held at the Santa Cruz County Fairgrounds in Watsonville. You can find gardens, rusty, French, farmhouses, industrial and more! Parking is free. Entry tickets can be purchased online on our website. Entry is good both days with wristband. Food & adult beverages sold onsite. Please come and spend the day with us! goathillfair.com

SATURDAY 12

Chicken Soup for the Soul Day It is a day for exploring and unpacking deeprooted emotional issues and searching for inspiration to lead more fulfilling lives. Nobody can solve all of their problems without any help or inspiration from their surroundings, and the purpose of Chicken Soup for the Soul Day is to take a fresh approach to thinking about problems. It helps to find creative solutions that can address underlying issues, which people are normally not willing to confront. It is also a day to celebrate the heroes who have emerged successful and happy from their personal battles. Agricultural History Project:2nd Saturday on the Farm 11:00 AM-3:00 PM 2nd Saturday on the Farm, a family event that focuses on a particular area of agriculture. Visitors can participate in the regular activities of the Ag History Project plus others related to the day’s special focus. We host over 2,500 visitors each year at 2nd Saturday on the Farm. aghistoryproject.org Goat Hill Fair: Unique Antique and Artisan Fair 10:00 AM-4:00 PM See Nov 11.

SUNDAY 13

World Kindness Day Smile at strangers on the bus or compliment your coworker — the day is yours to make delightful!

Santa Catalina School Admission Open House 1:00 PM-4:00 PM Catalina is where you explore the true you as a thinker, creator, explorer, and friend. Come tour our beautiful campus, spend time with our community, experience our academic and co-curricular programs, and picture yourself here. Start following your dreams, and register at santacatalina.org today! RSVPs are required. 1500 Mark Thomas Drive, Monterey admission@santacatalina.org

MONDAY 14

International Girls Day Wear the cape of sisterhood to encourage and bring out the best in your girlfriends.

TUESDAY 15

Steve Irwin Day Put on your khakis and honor the infamous Crocodile Hunter and his love of wildlife

WEDNESDAY 16

Education Support Professionals Day Offer love and support to your favorite E.S.P. today.

Meet the Doulas (virtual) 7:00 PM8:30 PM Meet and talk with birth and postpartum doulas as you learn how they work with families. Sponsored by Birth Network of Santa Cruz County, this free event is open to those planning to birth in Santa Cru, and surrounding counties. Studie3s show doula care: results in a shorter, smoother labor, creates a more positive birth experience, reduces need for medical interventions such as pain medication a and epidurals, reduces postpartum depression, results in greater success in breastfeeding. mtd2022. eventbrite.com Registration required for login information. birthnet.org

THURSDAY 17

International Students Day

FRIDAY 18

Apple Cider Day Evergreen Volunteer Days 9:30 AM12:00 PM See Nov 04.

SATURDAY 19

Family Volunteer Day Santa Cruz Rock, Gem, and Mineral Sale 10:00 AM-5:00 PM Lapidary arts, gem, mineral, fossil, jewelry, bead, and rock sale- free admission and parking. Family friendly. Wonderful gifts of nature and lapidary art from around the world. scrockngem.org/

SUNDAY 20

Downtown Santa Cruz Makers Market 10:00 AM-5:00 PM Come on out for some fresh air and crafty goodness! Check out our website scmmakersmarket.com for the full list of participating vendors! Sponsored by Farm Fresh to You | Supported by Downtown Santa Cruz. | Presented by SCM Makers Market. scmmakersmarket.com scmmmakersmarket.com

MONDAY 21

National Gingerbread Cookie Day

TUESDAY 22

Love Your Freckles Day Synonymous with youth, the freckled face offers an idiosyncratic alternative to those flawless Instagram selfies.

WEDNESDAY 23

National Espresso Day

THURSDAY 24

Thanksgiving Santa Cruz Beach Boardwalk: Winter Wonderland 12:00 PM-7:00 PM Selection of Boardwalk Rides, Games, and Arcades Festive Holiday Decorations and Lights (Including a 3-story tall Christmas tree!)

FRIDAY 25

Evergreen Volunteer Days 9:30 AM12:00 PM See Nov 04 Santa Cruz Beach Boardwalk: Winter Wonderland 12:00 PM-7:00 PM See Nov 24.

SATURDAY 26

holiday season commence! There are a ton of events happening in Felton. The Downtown Felton Association wants to make sure you can attend them all! Visit beautiful Downtown Felton and shop for one-of-a-kind treasures perfect for the holiday season. Visit the SCM Makers Market at the Felton Community Hall, stay for the tree lighting and Santa, plus shop late at our night market! downtownfelton. com/events Santa Cruz Beach Boardwalk: Winter Wonderland 12:00 PM-7:00 PM See Nov 24.

SUNDAY 27

Santa Cruz Beach Boardwalk: Winter Wonderland 12:00 PM-7:00 PM See Nov 24.

MONDAY 28

National French Toast Day The thick, sweet, savory dish that’s become a staple of the American breakfast diet.

TUESDAY 29

Giving Tuesday

WEDNESDAY 30

National Mason Jar Day

GUiSC will attempt to update the calendar listings as needed; however, it is the responsibility of the organization listed to provide updated information. GUiSC assumes no responsibility for errors or omissions. Readers are encouraged to check the accuracy of the information provided. Events that are free or cost less than $10 can be submitted for inclusion in the calendar. GUiSC does not guarantee that a submitted event will automatically be included. Preference is given for events of interest to children and/ or parents. Calendar entries must be received by the 15th of the month prior to the month of the event. Calendar entries and photos will be selected by the Calendar Editor. Please visit our website to fill out the calendar form: growingupsc.com/submissions

Additional Sources: NationalToday.com