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Exercise Ball And Core Stabilization
 

Exercise Ball And Core Stabilization

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Great workouts to get your core muscles activated and strong to help stabilize your spine and posture; as well as, help prevent injuries during resistance workouts

Great workouts to get your core muscles activated and strong to help stabilize your spine and posture; as well as, help prevent injuries during resistance workouts

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    Exercise Ball And Core Stabilization Exercise Ball And Core Stabilization Presentation Transcript

    • Exercise Ball and Core Stabilization Class Logan College of Chiropractic Southroads Health Center
    • Spinal Stability
      • The bones, joints, discs, and other ligaments of the spine are adequately protected by the surrounding muscles, so as to avoid injury during sports and everyday activities.
    • Three Layers
      • Deep Layer – spinal column with the bones, joints, and associated ligaments
        • Purpose: structure and nerve input
      • Middle Layer – Multifidus, Trans. Abdominis, Quadratus Lumborum Musc.
        • Purpose: Static and dynamic stability support for individual spinal joints
      • Outer Layer – Large Muscle groups of the back and Abdomen
        • Purpose: Motion and energy transfer
    • Class Rules
      • Ask Questions
      • Work within Limits - Safety First.
        • Quality before Quantity
      • No Judgment, No Inhibition
    • Basic Principles
      • Base of Support
      • The wider the base, the more stable.
      • Decreasing width requires better balance and stability
      • Points of Stable and Unstable Contact
      • Progression from stable to unstable
      • Eyes open to eyes closed
    • Cat-Camel 1
    • Cat-Camel 2
    • Bracing
    • Seated on the Ball
    • Seated on the Ball
    • Seated on the Ball
    • Bird-Dog
    • Plank
    • Plank with Ball under Feet
    • Plank with Ball under Feet
    • Side Plank
    • Bridge
    • Bridge
    • Bridge with the Ball under Feet
    • Bridge with the Ball under Feet
    • Bridge with the Ball under Feet
    • Bridge with the Ball under Feet
    • Bridge with the Ball under Feet
    • Angels (wall or floor)
    • Angels (wall or floor)
    • Push Up Plus
    • Push up Plus
    • Bridge with Ball under Shoulders
    • Bridge with Ball under Shoulders
    • Bridge with Ball under Shoulders
    • Curl-Up
    • Dead Bug
    • Dead Bug
    • Front Bridge Forward Glide
    • Front Bridge Forward Glide
    • Kneeling Initially, try curling toes around ball for extra stability. Remember to brace! Once stable, progress to without toes. For an added challenge, hold a medicine ball in your hands and shift the weight around. Partners – Toss a small ball back and forth. Challenge by tossing high and low.
    • Just for Fun
    • Thanks! Please feel free to contact me with any questions you have concerning these or any other exercises.