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Core Stability And Exercises
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- 2. What is “theCore” • It is the lumbo-pelvic-hip complex • Center of Gravity is located there • Where all movement begins • It consists of 29 different muscles
- 3. The Core Muscles Lumbarspine muscles Abdominal muscles Hip muscles Transversospinal is Group Transversospinali s group Rectus Abdominus Gluteus Maximus Rotatores Erector Spinae External Oblique Gluteus Medius Interspinales Quadratus Lumborum Internal Oblique Psoas Intertransversarii Latissimus dorsi Transverse Abdominus Semispinalis Multifidus
- 4. Posterior View Action: Extension ofspine and stabilisation
- 5. Transverus Abdominis Action: Stabilisation &compression
- 6. RectusAbdominis Action: Flexion of trunk Internal& External Obliques Action: Lumbar flexion, Side(lateral) flexion & rotation of trunk
- 7. Rationale for CoreTraining •Will improve • Posture • Muscle balance • Stabilization • Help prevent low back pain • Help prevent the development of muscle imbalances and inefficient neuromuscular control • All movement starts here
- 8. Sample CoreTraining Exercises •Planks • Trunk Bridge • Front plank with lower extremity on swissball • Swissball curls • Supermans • Trunk bridge with leg extension
- 9. Plank • Lie onyour stomach • Forearms flat on floor with hands together • Feet together with toes on ground • Lift stomach off ground and hold • Keep body in straight line from shoulders to toes • Keep stomach tight
- 10. Front Plank WithLower Extremity On Ball • Lay with stomach on “Swiss Bell” • Walk hands out until lower leg is on “Swiss Ball” • Keep arms extended. • Stay in straight line head to toes and hold • Keep stomach tight
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- 12. Trunk Bridge WithLeg Extension • Lay with back on ground • Put feet flat on floor with knees bent at 90 degrees • Lift hips off ground and hold • Lift one foot off ground and extend lower leg • Return to starting position and then lift other leg • Keep body in straight line between head and knees • Keep stomach tight
- 13. Trunk Bridge On“Swiss Ball” • Lay with back on “Swiss Ball” • Feet flat on floor, and knees bent to 90 degrees • Move forward until just shoulders are on “Swiss Ball” • Keep body in a straight line from head to knees • Keep stomach tight
- 14. Swiss Ball legCurls • Lay on ground with heels on “Swiss Ball” • Arms out to side for stability • Lift hips off ground until just the shoulder blade is in contact with the ground • Curl legs in towards the body and hold • Return to start position and repeat • Keep stomach tight
- 15. Supermans • Start onall fours • Extend opposite leg and arm • Ie. Lift left arm and right leg and hold • Lower slowly and then lift opposite arm and leg • Keep hips neutral (do not roll with movement) • Keep stomach tight
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- 17. Ball Plank ToPike
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