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Cats 09...Core...The Lower Abdomen, Pelvis And Hip
1. CORE: The Lower Abdomen, Pelvis
and Hip
Bradley Pike, ATC, PT
College Athletic Trainers’ Society
Mini Session E
May 15, 2009
2. Lecture Objectives
• After completion of this mini session, the
attendee will have a sufficient review of the
following
– The musculoskeletal anatomy of the
abdomen, pelvis, and hip
– Identify, through palpation, the muscles of the
abdomen, pelvis, and hip
– The introduction of a core control and activation
program
– The introduction of a groin injury prevention
program
3. What is the core?
• Michael Clark (NASM) defines the core as the
lumbo-pelvic-hip complex
– Contains center of gravity
– Where all movement begins
– Athletes with poor core demonstrate poor
neuromuscular control
– Core exercises should be at the beginning of each
program to activate prior to heavy loads
4. Core Myths
• You can target upper and lower abs
• Electric stimulation will get you the abs you
have always wanted
• We should all have 6 packs
Ab-solute Facts Abdominal Myths Dismissed by Brent Brookbush
5. Core Facts
• 5 separate EMG studies compared several
abdominal exercises and found the standard
crunch created significantly larger EMG
activity and that 3 studies found the greatest
activity on a swiss ball
• We all have a 6 pack
• Your abs do not attach to your legs so they can
not lift, lower or twist
Ab-solute Facts Abdominal Myths Dismissed by Brent Brookbush
10. Rectus
Abdominis
•Functions primarily as
a flexor
•EMG shows that it
does not appear to be
able to functionally
fire upper vs. lower
parts independently
11. External
Oblique
ORIGIN
Lower eight ribs
INSERTION
Anterior iliac crest and
linea alba
12. Internal
Oblique
ORIGIN
Lateral inguinal
ligament; iliac crest
thoracolumbar fascia
INSERTION
Internal surface of
lower three ribs
abdominal
aponeurosis
18. Core Activation
Transverse
Abdominis
Activation
•Place fingers above
the iliac crests and
activate the TA
•Once activated,
squeeze the ball and
hold for 5-10 count
Chris Phillips www.competeperformance.com
19. Core Activation
2 Leg lift
•Place fingers above
the iliac crests and
activate the TA
•Once activated,
squeeze the ball
•Lift both feet off of
the ground and hold
for 5-10 count
Chris Phillips www.competeperformance.com
20. Core Activation
Bridging
•Place fingers above
the iliac crests and
activate the TA
•Once activated,
squeeze the ball
•Lift both buttocks off
of the ground and
hold for 5-10 count
Chris Phillips www.competeperformance.com
21. Core Activation
Rotations
•Place fingers above
the iliac crests and
activate the TA
•Once activated,
squeeze the ball
•Rotate to one side
and hold; repeat
Chris Phillips www.competeperformance.com
23. Back Activation
Quadruped Hip
Extension
•Activate TA
•Lift leg into hip
extension and hold 5-
10 seconds – be
careful NOT to arch
back
•Repeat on opposite
side
24. Back Activation
Quadruped Shoulder
Flexion
•Activate TA
•Lift arm into shoulder
flexion and hold 5-10
seconds – be careful
NOT to arch back
•Repeat on opposite
side
25. Back Activation
Quadruped Alternate
Shoulder Flexion and
Leg Extension
•Activate TA
•Lift arm into shoulder
flexion and leg into hip
extension and hold 5-
10 seconds – be
careful NOT to arch
back
•Repeat on opposite
side
28. Gracilis
ORIGIN
Inferior ramus of pubis
INSERTION
Proximal, medial shaft
of tibia at pes anserine
29. Adductor
Magnus
ORIGIN
Inferior ramus of
pubis; ischial
tuberosity
INSERTION
Medial Lip of linea
aspera and adductor
tuberacle (forms
adductor hiatus)
30. Adductor
Longus
ORIGIN
Pubic tuberacle
INSERTION
Medial Lip of linea
aspera
31. Adductor
Brevis
ORIGIN
Inferior ramus of pubis
INSERTION
Pectineal line and
medial lip of linea
aspera
32. Pectineus
ORIGIN
Superior ramus of
pubis
INSERTION
Pectineal line of femur
33. Psoas
ORIGIN
Bodies and transverse
processes of lumbar
vertebra
INSERTION
Lesser trochanter
