Purpose: This video explains what a sway back is, why its important to recognize and prevent or correct it.

Focus: Sway back, pelvic tilt, core activation, posture, injury prevention, back injury prevention, Pilates, ballet, stroking position

Purpose: This exercise challenges a skater to maintain good posture and engagement through their core and pelvic floor during hip flexion.

Focus: Posture, pelvic floor engagement, neutral spine, back injury prevention, hollow body position

Purpose: This exercise is a progression of a side plank and and a side lying leg lift.

Focus: Hip abductors, obliques, transversus abdominus, TFL, glutes, back injury prevention

Purpose: This exercise helps skaters learn how to engage their deep core muscles and pelvic floor so that they are not compensating form or using their lower back.

Focus: Deep core strength, pelvic floor, back injury prevention, hip stability, external rotation

Purpose: This exercise helps skaters work on strengthening their core muscles in the front and back of the body, and is also a great exercise to promote back flexibility.

Focus: Back strength, back injury prevention, back flexibility, Biellmann spin, air position

Purpose: This advanced version of a bird dog challenges a skaters' stability and ability to keep a neutral spine while moving in a cross body pattern.

Focus: Coordination, stability, back injury prevention, core strength, advanced progression

Purpose: This very challenging exercise helps skaters build stability and control during spinal rotation, which is a movement that happens in most figure skating skills, including air position.

Focus: Injury prevention, stability, posture, alignment, core strength, back strength