For back and side core activation.
An easy way to activate your posterior and side core/dorsal sling musculature before even getting out of bed in the morning. This especially important because we generally do not think about activating our back and side musculature in relation to our core.. While it is common to perform morning stretches such as bending over and touching the toes and leaning to one side or the other with our arm reaching towards the sky, how about activating these muscles before we start to use them? (especially if you like to work out in the morning or have a physically demanding occupation)
You can do this in bed before you even get up. Do about 10 gentle pulses into the bed/ground with each. No need to strain with this exercise.
X: Lay on your back with your arms and legs laid out to your sides so that you look like an "X" when viewed from above. Push your arms and legs into the ground at the same time using your shoulders, back, butt, and legs.
T: Lay on your back with your arms straight out to side and your legs together and straight so that you form a "T" when looking from above. Push your arms and legs into the ground at the same time using your shoulders, back, butt, and legs.
C: Lay on your side with both arms out in front of you angled at about 45 degrees from the shoulders (between straight over your head and straight out in front of you). Have both thigh and legs together and straight but angled at about 45 degrees from the hips (between straight down and straight out in front of you). Push into the ground with your arms, shoulders, torso, hips, and legs. Repeat again on the opposite side.
You have now activated your back and side musculature (longitudinal sling and dorsal oblique sling) before getting out of bed. In a front-sided dominant society where we are constantly using our chest and abs, we can't forget about our sides and back. If the front side becomes too dominant, we start to have joint dysfunction that can lead to problems in the neck, shoulders, back, hips, etc. Every little bit of core activation helps, event if it is a simple activation exercise like this one!