Dynamic Core Rehab Program Introduction

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Winfred Hancock
6 years ago
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1 Introduction One of the most effective programs for developing strength, balance and coordination of the deep core structures is the Dynamic Core Rehab Program. This program is utilized in professional sports training rooms across the country every day. Although this program is extremely safe and effective, it is important to have your condition properly evaluated and diagnosed by a professional health care provider familiar with low back pain and muscle strength. Keep in mind, if you are currently symptomatic, you may need some palliative or symptomatic care to relieve your symptoms before initiating this program. I recommend that your symptoms rate a 3 on a scale of 0 to 10 with 0 representing no pain. After receiving clearance from your health care provider, begin with the following program every other day or daily depending on your fitness level. As you progress and gain more strength and endurance, advance through the phases. On average, if you are performing the program on a daily basis, each phase should last around three weeks before moving on to the next phase. To start the program, it is necessary to find your neutral, pain-free position. Begin by lying on your back with your knees bent. Then you will need to cue the correct muscles by contracting your lower back and abdominal muscles at the same time. Then imagine that you have Saran Wrap over your abdomen and it is holding your core to the floor. Forceful exhalation as if you are blowing out birthday candles also cues the correct muscles. Once you have set your core, perform the prescribed exercises while moving your arms and legs while maintaining the neutral, pain-free position. If during any of the exercise movements you lose the proper contraction, stop and reset your core. This program has proven to be able to protect the spine from injury, providing pain relief, improving performance, preventing injuries and prolonging careers in professional athletes. Beginning Position Knees Flexed Abdominal muscles tightened Spine muscles tightened Neutral, pain-free position obtained

2 Level I I - DEAD BUG Supported (1 leg on ground) Arms overhead Marching 2 minutes total I - FLOOR CRUNCH Forward Arms on chest Slow reps, hold 10 seconds 1 set x 10 reps (1x10) I - HIP BRIDGE Double legs Slow reps I - PRONE Gluteal squeeze Alternate lifting 1 arm then 1 leg Hold for 10 seconds I - BIRD DOG Alternate lifting 1 arm then 1 leg Hold for 10 seconds I - WALL SQUAT Knees flexed 45 degrees I - STABALL CRUNCH

3 Level II II- DEAD BUG Unsupported One arm extended at a time Then one leg at a time 3 minutes total II- FLOOR CRUNCH Forward Arms on chest Slow reps, hold 10 seconds 3 set x 10 reps (1x10) II- HIP BRIDGE Double legs Slow reps 2 x 20 II - PRONE Gluteal squeeze Diagonals, lift L arm & R leg II - BIRD DOG 1 arm then 1 leg II - WALL SQUAT Hold 20 seconds II - STABALL CRUNCH

Level III III - DEAD BUG Unsupported One arm extended at a

CRUNCH Forward 3 x 10 Right 3 x 10 Left 3 x 10 III - HIP

Ball bridge - heels on ball III - PRONE Flies 1 x 10 Swims

use wrist wts, 3 x 20 III - WALL SQUAT Hold 30 seconds

4 Level III III - DEAD BUG Unsupported One arm extended at a time Then one leg at a time 7 minutes total III - FLOOR CRUNCH Forward 3 x 10 Right 3 x 10 Left 3 x 10 III - HIP BRIDGE Double leg 1 x 10 Single leg, 20 sec hold, 1 x 20 Ball bridge - heels on ball III - PRONE Flies 1 x 10 Swims 1 x 10 Superman 1 x 10 III - BIRD DOG 1 arm then 1 leg May use wrist wts, 3 x 20 III - WALL SQUAT Hold 30 seconds Lunge, 1 x 10 III - STABALL CRUNCH Forward 1 x 20 Right 1 x 20 Left 1 x 20

Level IV IV - DEAD BUG Unsupported, marching Diagonals, L arm/r

CRUNCH Forward 3 x 20 Right 3 x 20 Left 3 x 20 May use wts on

1 x 20 Heels on ball, 1 x 20 IV - PRONE Weighted superman 1 x 10

1 leg May use wrist wts, 3 x 20 IV - WALL SQUAT Hold 30 seconds

5 Level IV IV - DEAD BUG Unsupported, marching Diagonals, L arm/r leg, hold 10 seconds, opposite 10 minutes total IV - FLOOR CRUNCH Forward 3 x 20 Right 3 x 20 Left 3 x 20 May use wts on chest IV - HIP BRIDGE Double leg 1 x 20 Single leg, 20 sec hold, 1 x 20 Heels on ball, 1 x 20 IV - PRONE Weighted superman 1 x 10 Prayer, 1 x 10 Mountain Climber 1 x 10 IV - BIRD DOG 1 arm then 1 leg May use wrist wts, 3 x 20 IV - WALL SQUAT Hold 30 seconds Lunge, 1 x 10 IV - STABALL CRUNCH Forward 2 x 20 Right 2 x 20 Left 2 x 20

6 Level V V - DEAD BUG Unsupported Both arms and both legs at 90 degrees flexion then full ext. 15 minutes total V - FLOOR CRUNCH Forward 3 x 30 Right 3 x 30 Left 3 x 30 May use wts on chest V - HIP BRIDGE Double leg 2 x 20 Single leg, 20 sec hold, 2 x 20 Bridge curl, 2 x 20 V - PRONE Weighted superman, 1 x 20 Weighted Flies, 1 x 20 Weighted swimmers 1 x 20 V - BIRD DOG 1 arm then 1 leg May use wrist wts, 4 x 20 V - WALL SQUAT Hold 30 seconds Lunge, 1 x 10 V - STABALL CRUNCH Weighted Forward 3 x 20 Right 3 x 20 Left 3 x 20

Core exercises. Abdominal Ball Passing

Core exercises. Abdominal Ball Passing Abdominal Ball Passing Start with ball in hands, tighten abdominal muscle to stabilize spine and lift legs up to grasp ball. Pass ball to feet. Lower legs down while keeping your abdominal muscles tight