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

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Exercise Ball And Core Stabilization

  1. 1. Exercise Ball and Core Stabilization Class Logan College of Chiropractic Southroads Health Center
  2. 2. Spinal Stability <ul><li>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. </li></ul>
  3. 3. Three Layers <ul><li>Deep Layer – spinal column with the bones, joints, and associated ligaments </li></ul><ul><ul><li>Purpose: structure and nerve input </li></ul></ul><ul><li>Middle Layer – Multifidus, Trans. Abdominis, Quadratus Lumborum Musc. </li></ul><ul><ul><li>Purpose: Static and dynamic stability support for individual spinal joints </li></ul></ul><ul><li>Outer Layer – Large Muscle groups of the back and Abdomen </li></ul><ul><ul><li>Purpose: Motion and energy transfer </li></ul></ul>
  4. 4. Class Rules <ul><li>Ask Questions </li></ul><ul><li>Work within Limits - Safety First. </li></ul><ul><ul><li>Quality before Quantity </li></ul></ul><ul><li>No Judgment, No Inhibition </li></ul>
  5. 5. Basic Principles <ul><li>Base of Support </li></ul><ul><li>The wider the base, the more stable. </li></ul><ul><li>Decreasing width requires better balance and stability </li></ul><ul><li>Points of Stable and Unstable Contact </li></ul><ul><li>Progression from stable to unstable </li></ul><ul><li>Eyes open to eyes closed </li></ul>
  6. 6. Cat-Camel 1
  7. 7. Cat-Camel 2
  8. 8. Bracing
  9. 9. Seated on the Ball
  10. 10. Seated on the Ball
  11. 11. Seated on the Ball
  12. 12. Bird-Dog
  13. 13. Plank
  14. 14. Plank with Ball under Feet
  15. 15. Plank with Ball under Feet
  16. 16. Side Plank
  17. 17. Bridge
  18. 18. Bridge
  19. 19. Bridge with the Ball under Feet
  20. 20. Bridge with the Ball under Feet
  21. 21. Bridge with the Ball under Feet
  22. 22. Bridge with the Ball under Feet
  23. 23. Bridge with the Ball under Feet
  24. 24. Angels (wall or floor)
  25. 25. Angels (wall or floor)
  26. 26. Push Up Plus
  27. 27. Push up Plus
  28. 28. Bridge with Ball under Shoulders
  29. 29. Bridge with Ball under Shoulders
  30. 30. Bridge with Ball under Shoulders
  31. 31. Curl-Up
  32. 32. Dead Bug
  33. 33. Dead Bug
  34. 34. Front Bridge Forward Glide
  35. 35. Front Bridge Forward Glide
  36. 36. 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.
  37. 37. Just for Fun
  38. 38. Thanks! Please feel free to contact me with any questions you have concerning these or any other exercises.