Core stabilization program
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1 Core stabilization program What is the core? Essentially the core is a group of muscles that support the spine around the lower abdominal area. The muscles include the abdominals, hip and back muscles which help to stabilize the lower back and pelvis. The core is the centre around which the limbs function in space. A good core conditioning program aims to focus on all these muscle groups to be an effective program. Core strength and back pain Generally speaking people associate core strength with strong abdominal muscles although abdominal muscles are only a minor component of the core. Lower back pain is better associated with an imbalance and weak core than strong abdominal muscles. A balanced core helps support and stabilize the spine thereby preventing or reducing the risk of injury. A key to maintaining a good strong core is training in way that relates to everyday function. A good core program thus focuses on abdominal co contraction and muscular bracing in functional patterns. Getting started According to Jeffery s1 a five level exercise program consists of (a) core contraction, (b) static holds and slow movements in a stable, (c) static holds in an unstable and dynamic movement in a stable, (d) dynamic movements in an unstable and (e) resisted dynamic movement in an unstable. JEFFERYS PROGRESSIVE CORE STABILITY PROGRAM 1 Classification Characteristic Example Mastery of core contraction Static isometric contraction Side bridge Static holds and slow movements in stable Static holds in unstable and dynamic movement in a stable Dynamic movements in an unstable Resisted dynamic movement in unstable Static isometric contraction with controlled simultaneous limb movement Static isometric contraction on an unbalanced surface/body movement on a static surface Body movement on an unbalanced surface Resisted body movement on an unbalanced surface Dead bug Abdominal isometric contraction on Swiss ball Trunk twists on a Swiss ball Trunks twists with theraband on a Swiss ball
2 A core stabilization training program is designed to help an individual gain strength, neuromuscular control, power, and muscle endurance of the lumbo-pelvic hip complex. Abdominal bracing This exercise is intended to learn how to hold abdominal muscles so as to support the spine by means of low level activation of the core muscles. Lying on your back imagine you have a ball in your stomach. Inhale into your stomach so as to inflate the ball and feel your belly lifting up. Exhale and suck your stomach so as to contract your abdominal muscles. You should be able to breathe even while you are bracing your stomach. Next is finding what we call neutral spine or normal corrective positioning of the spine. Still lying on your back arche your back up to the ceiling and then flatten it down onto the floor below. Find a position mid way where your spine is not up against the ceiling nor is it down on the floor. Remember not to hollow the abdominal area while trying to brace but rather contracting the abdominal muscles. CORE STABILIZATION TRAINING PROGRAM EXERCISES Level Exercises Sets/Reps Level1: Week1 supine -quadruped -side bridge (R and L) 2x15 1x6/each side (10s hold) Level1: Week2 Level2: Week3 Level2: Week3 Level3: Week4 Level3: Week4 Dead bug supine Bridging-supine Seated medicine ball rotation s Seated on Swiss ball Squat with Swiss ball Superman supine Multidirectional lunge (R and L) Standing wall cross toss (R and L) Diagonal curls on Swiss ball (R and L) Twists on Swiss ball while holding medicine ball (R and L) AROM lumbar ext sit to supine walkout w/ball Resist shld diag D1 ext on Ball w/elastic (R and L) 3x10 3x10
3 supine quadruped side bridge (R and L) Level 1: Week 1 (abdominal muscle contraction) Dead bug supine Bridging-quadruped Seated Russian twist Level1: Week2 /Weighted_Russian_Twist_M_WorkoutLabs.pn g Seated on Swiss ball Squat with Swiss ball Superman supine Level2: Week3
4 Multidirectional lunge (R and L) Standing wall cross toss (R and L) Level2: Week3 Diagonal curls on Swiss Ball (R and L) Twists on Swiss ball Level3: Week4 AROM lumbar ext sit to supine walkout w/ball Adapted from workout/abs/exercises/core-exercises-for-abetter-run/?page=5 Resist shld diag D1 ext on Ball w/elastic (R and L) Level3: Week4
5 References 1. Jeffreys I. Developing a progressive core stability program. Strength Cond J. 2002;24: Samsom KM, Sandrey MA. A Core Stabilization Training Program for Tennis Athletes Athletic Therapy Today May Liebenson C. Spinal stabilization an update. Part 3 training. Journal of Bodywork and Movement Therapies (2004) 8, available at training 5. Images from exercise pro version 4
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