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Core Stability

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. Rationale for Core Training. Will improve Posture Muscle balance

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Core Stability

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  1. Core Stability By: Luke Kasper And Dave Schuber

  2. 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

  3. The Core Muscles

  4. 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

  5. Strength Training Exercises • Planks • Trunk Bridge • Front plank with lower extremity on Theraball • Theraball curls • Supermans • Trunk bridge with leg extension

  6. 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

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. Trunk Bridge with Leg Extension (continued) Before After

  13. Exercise Progression • As training program progresses it may be necessary to increase the difficulty of the exercises, or change the program

  14. Exercise Progression (continued)

  15. Resources • If you think you are ready…try this: • Core Workout 101 • Core Workout 102

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