The document discusses core strength and balance. It defines the core as including the abdominals, hip flexors, quads, hamstrings, glutes, and low back. Imbalances in the core are often due to poor posture, mechanics, and stretching over time. Exercises should target both the front and back of the core with a balance of anterior and posterior exercises to correct imbalances and prevent injuries. Maintaining a neutral spine is important for proper functioning.

1. Core Knowledge Presented by: Michael Donnellan B.S., CSCS, ACSM-CPT, USAW

2. About Your Presenter… University of Rhode Island - B.S. – Kinesiology (the study of human movement) – focus on Exercise Science. NSCA- Certified Strength and Conditioning Specialist ACSM- Certified Personal Trainer USAW- Sports Performance Coach Level 1 Specialities Include: ACL Rehab, Movement/Speed Development, Athletic Performance

3. Core means my abs, right? The word “core” is typically thought of as a synonym for “abs” by the general population. This misleading concept is a primary factor that leads individuals to have a deconditioned core and puts them at a higher risk for injury.

4. OK, So what is CORE? Core is an inclusive term which refers to postural elements of the spine and body. These elements include: Abdominals, Hip Flexors/Quads, Hamstrings, Glutes, and Low Back. A proper balance/ratio between all parts of the core allow it to function properly.

5. The BIG Picture

6. Where am I going wrong? The cause of many core deficiencies as well as injuries is often due to a cumulative effect over time. Improper posture, poor body mechanics, and poor stretching habits are the 3 main culprits. The average person spends ~12 hours/day sitting, this does not include sleep.

7. Ergonomically Speaking

8. Imbalances and what they mean

14. Symptoms of an Imbalanced Core Lower Back Pain/Discomfort Tightness in Hips and Hamstrings Tightness in Upper Back and Neck Slouching/Rolling forward of Shoulders Anterior/Posterior Pelvic Tilt

15. Importance of Stretching As we now know, most of our imbalances are due to a lack of strength and lack of flexibility. Our bodies will try to compensate for these imbalances by distributing forces elsewhere, which only creates more problems. Keeping our muscles, as well as our joint capsules, functioning properly will not only protect them, but the rest of our body as well. A mix of Dynamic and Static stretching will keep you well rounded and functioning at the highest level.

16. Neutral VS. Kyphotic VS. Lordotic Neutral – The natural curve of the spine. Kyphotic - When the upper back and shoulders are overly rounded forward. Lordotic - When the bones of the lower spine appear to be forward when seen from the side.

17. Neutral The natural curve of the spine. Ideally this position will be maintained no matter what movement the body is functioning through.

18. Kyphotic Reflects a weakness in the back muscles, especially the back extensor muscles that hold the upper back upright.

19. Lordotic Often associated with weak abdominal muscles that are not able to hold the low back and pelvis in their neutral position.

20. How do I fix it? Balance of Anterior/Posterior core exercises with proper form Corrective Stretching Techniques Myofascial release

21. FOAM ROLLING

22. The Science Behind It… Myofascial Release – Tension lines run through our bodies. Trigger points along these lines cause tension and tightness. Imbalances created due to the body compensating for these trigger points. Scar Tissue- Resistance Training creates microscopic tears in the muscle tissue. This torn up tissue lingers and prevents blood and nutrients from penetrating deeper layers of the muscle. Deep tissue massage breaks up the scar tissue and facilitates dispersal of blood to deep layers of muscle. This enhances muscle rebuilding and recovery.

23. Posterior Chain Exercises that focus on strengthening the posterior side (back) of the core.

24. Glute Bridge

25. Bird Dog

26. Trunk Extensions – Bottom Phase

27. Trunk Extensions – Top Phase

28. Anterior Chain Exercises that focus on strengthening the anterior side (front) of the core.

29. Plank

30. Diagonal Cable Pull

31. Rotational Exercises that involve a rotational or twisting function of the core. Often coordinated with hip movement. These exercises are typically more dynamic in nature.

32. Medicine Ball Twist

33. Rope Rotation - Kneeling

34. F.I.T.T. FREQUENCY – The core should be treated like all other muscle groups. It needs rest days. INTENSITY – The external load or force acting upon the body during the specific exercise. The speed or velocity the exercise is being conducted at. TIME – Duration of the exercise, and the amount of rest between sets or pairs of exercises. TYPE – Format of the exercise. Includes progressions. Adding variety to a particular exercise will help avoid plateaus.

35. When to Implement Core Work The best timing for a core circuit is towards the end of the workout. Because the core muscles are mostly involved in posture and bracing the body, most resistance movements should be done while the core is still fresh and not fatigued. Performing core work before main strength lifts may induce early fatigue and leave you at greater susceptibility for injury.

36. Tying it all together! A stronger core will lead to a stronger you. Lifting with an engaged core in a neutral position helps prevent injuries. Balance between anterior and posterior chains is necessary for proper functioning.

37. Q/A Thank You for taking the time to listen! If you have any further questions on what was covered today, feel free to contact me at MichaelD@beverlyfitness.com! I would love to offer everyone a complimentary training session.