Transcript Core Stability - University of Illinois at Urbana–Champaign
Core Stability
By: Luke Kasper And Dave Schuber
What is “the Core”
• It is the lumbo-pelvic hip complex – Center of Gravity is located there – Where all movement begins • It consists of 29 different muscles
The Core Muscles
Lumbar spine muscles
Transversospinalis group Erector Spinae
Abdominal muscles
Rectus Abdominus External Oblique
Hip muscles
Gluteus Maximus Gluteus Medius
Transversospinalis Group
Rotatores Interspinales Quadratus Lumborum Latissimus dorsi Internal Oblique Transverse Abdominus Psoas Intertransversarii Semispinalis Multifidus
Rationale for Core Training
– 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
Strength Training Exercises
• Planks • Trunk Bridge • Front plank with lower extremity on Theraball • Theraball curls • Supermans • Trunk bridge with leg extension
Planks
• Lie on your 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
Trunk Bridge
• Lay with back on Theraball • Feet flat on floor, and knees bent to 90 degrees • Move forward until just shoulders are on Theraball • Keep body in a straight line from head to knees • Keep stomach tight
Front Plank with lower extremity on Theraball • Lay with stomach on Theraball • Walk hands out until lower leg is on Theraball • Keep arms extended.
• Stay in straight line head to toes and hold • Keep stomach tight
Theraball Curls
• Lay on ground with heels on Theraball • 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
Supermans
• Lay with stomach on ground • Extend legs and arms • 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
Trunk Bridge with Leg Extension • Lay with back on ground • Put feet flat on floor with knees bent at 90 degrees • Lift hips off of ground and hold • Lift one foot off of 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
Trunk Bridge with Leg Extension (continued) Before After
Exercise Progression
• As training program progresses it may be necessary to increase the difficulty of the exercises, or change the program
Exercise Progression (continued) Program Variation Plane of motion Range of motion Loading Parameter Body position Speed of movement Amount of control Exercise Progression Slow to fast Simple to complex Stable to unstable Low force to high force General to specific Correct execution to increased intensity Duration Frequency
Resources
• – If you think you are ready…try this: Core Workout 101 – Core Workout 102