CORE STABILITY

TRAINING
By
Anusha Valisetty & Tejas Zope
Date 05/01/2014
MECH 5208-003

CORE

WHAT IS THE

The CORE is defined as the lumbo-pelvic-hip complex

It is the location of Center of Gravity where all
movement begins
It consists of 29 different muscles

 Abdomial muscle = rectus abdominis, external oblique,

internal
oblique, transverse abdominis
Rectus abdominis = iliopsoas trunk flexion prime mover
External oblique & internal oblique = trunk primary axial
rotators"
Transverse abdominis = corset muscle
Erector spinae = spinalis, longissimus, iliocostalis
Multifidus = dynamic spinal extensor
Psoas major = vertical stabilizer
Quadratus lumborum = hip hiker

EFFICIENT CORE ALLOWS

FOR
Maintenance of normal length-tension relationships
Maintenance of normal force couples
Help prevent low back pain
Proximal stability for movement of extremities

CORE EXERCISES
All endurance exercises should last up to
seven to eight seconds
Progression in program should come from
adding more repetitions rather than adding
duration
Utilize normative data from assessments to
develop client goals
Curl ups reduce spinal compression
compared to sit ups and leg raises
Press heel sit-ups - recent evidence
advanced them as beneficial

GOAL OF PROGRAM
develop optimal levels of functional strength & stabilization
Focus on neural adaptations instead of absolute strength
gains
Increase proprioceptive demands
Quality not quantity
Poor technique and neuromuscular control results in poor
motor patterns & stabilization

SOME OF THE CORE

TRAINING INCLUDES
Planks
Abdominal Bracing
Trunk Bridge
Arm Leg Raise
Theraball Curls

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

ADVANTAGES :
It strengthens your lower back
Helps you to avoid injuries and encourage good posture
Can be done anywhere
Develops your abdominals by targeting the rectus abdomen

ABDOMINAL BRACING
This exercise is a great way to support your spine
To start contract your abdominal muscles
Lay on your back with your spine in a neutral position
Hold and contract your muscles
Benefits :
activates all the layers of abdominal muscles along with muscles
deep in the lower back
supports your spine

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

ARM LEG RAISE

Starting
Lie on your back with your knees bent,
feet flat on the floor and arms raised straight up in front of you
Move
Lift one knee up toward 90and extend the opposite arm over your head to the floor
Keep the rest of your body stable; hold for 2-3 seconds
Return to starting position and switch sides

Therapy ball Curls

Lay on ground with heels on Therapy 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

BENEFITS OF CORE TRAINING

Reduces muscle tension
Increases range of movement in the joints
Enhances muscular coordination
Increases circulation
Increases energy levels

ANY QUESTIONS ??

THANK YOU FOR YOUR

TIME !!