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Gyrotonic® & Gyrokinesis® Methodology: Core Dynamics


By Columnist Dana Rader  – Exercise Physiologist, GYROTONIC® & GYROKINESIS® Master Trainer:

Style: "Portrait B&W"Photo credit: Dana Rader GYROTONIC® and GYROKINESIS® Methods –

This month’s topic is something I call “core dynamics”. As an exercise physiologist and an international master trainer for GYROTONIC® and GYROKINESIS® methodology, I wish I had a dollar for each time a client came in and addressed the subject of core work. So what is this elusive term “core” and how can we better incorporate this into our lives – in everyday movements, sports, and dance?

Juliu Horvath the founder of the GYROTONIC® and GYROKINESIS® methods describes stabilisation as happening through contrast. We need to have strength and stability as well as the ability to move all at the same time; I like to think of this as core dynamics.

In our GYROKINESIS® classes we begin sitting on a four-legged stool. Let’s look at the core muscles the same way as a four-legged stool. One leg is the transversus abdominis (TA) – our deepest abdominal muscle. The second leg is our pelvic floor – a group of muscles that surround the pelvis. The third leg is the small muscles in your lumbar spine called the multifidus. The fourth leg is your psoas major or sometimes referred to as Iliopsoas which are two different muscles; the psoas and the Iliacus which blend together. We need to actively work all these muscles in a sequence at the same time dynamically to create length, space and the stability to move, engage our core, or in GYROTONIC® and GYROKINESIS® methods, what we call “narrowing the pelvis”.

To introduce this concept of “narrowing,” I often ask my clients to visualise a full tube of toothpaste just removed from the carton. What happens when you squeeze this tube in the middle, where does the toothpaste move? Yes, it would move up and down at the same time; squirt out the top and bottom simultaneously. Now apply the “narrowing” to your body, there is a point of stabilisation where you can create movement in two directions at the same time.

Once we have found this “narrowing” we have the ability to move with stability and strength. The back and torso, as a result, are strong, thus providing support for the entire spine and extremities which enable one to move with increased freedom and ease into powerful movements needed for dance and sport.

Next month I will continue on this topic incorporating examples from sport and dance.

GYROTONIC® and GYROKINESIS® are registered trademarks of GYROTONIC Sales Corp. and are used with their permission.

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