Training the Core

Anthony DeLuca

Physical TherapyAudience: Athletes & Populations with Low Back Pain

Injury Prevention, Athletic Performance and Rehabilitation

Functions of the low back, or lumbar area, include:

• structural support • movement• protection of certain body tissues.

Pain in the low back can relate to:

• the bony lumbar spine• discs between the vertebrae• ligaments around the spine & disks• spinal cord and nerves • muscles of the low back • internal organs of the pelvis and abdomen • skin covering the lumbar area.

o Core is defined as the trunk / link between the upper and lower extremities.

o made up of the spine, pelvic girdle, and the rib cage.

o spine is made up of 33 vertebrae

The Core

Sports specific performance goals focus more on :

-development of core musculature strength -power -heavier loads (for strength) -higher movement velocities (for power)

Older adults usually focus more on core muscular endurance.

APPROACH

The best strategy might focus on each muscular characteristic:

ENDURANCE

STRENGTH

POWER

Muscles of the Core

- Multifidus- Rotatores- Transverse Abdominus- Interspinalis

-Rectus abdominus- External oblique abdominus - Erector spinae

LOCAL MUSCLES

GLOBAL

MUSCLES

•Athletes•Endurance runners•Weight Lifters•Pregnant Women•Those who suffer from low back pain•Diabetics•The obese population•Cardiac patients•The Average Joe

Who Does Core Training Effect?

Transfers energy from the lower body to the upper body

Positions the torso over the lower body to help prevent injuries

Corrects postural imbalances

Prevents injuries

Develop functional fitness

Benefits to strengthening the core

•good cardiac and pulmonary health

•reduced android fat

•Strengthening of the truck

•pressure away from the lower back

I’m not an athlete. Why should I care?

Because training the

core results in

•Core strengthening involves physical activity so…..

-blood starts to flow

-calories are burned

-fat content is decreased

•Core training is also key for pregnant women

- first group of muscles to weaken when pregnant are her truck

muscles

Core Training Helps Everyone

Core Muscular Endurance

•performance of resistance exercises on unstable equipment - Swiss ball

- Wobble board- Balance disc

• Curl-ups on a Swiss ball vs. stable bench•Slow and controlled pace •Sustaining constant tension

o Defined as the ability to produce submaximal muscle actions over extended periods.

METHODS

Core Muscular StrengthoDefined as the ability to produce maximal force

• Ground-based free-weight exercises

• Unilaterally rather than bilaterally

- example squat, dead lift

• Recommended for healthy individuals without low back pain because of heavier loads used.

•Practice technique with light weights before heavy

METHODS

Medicine Ball Toss

This exercise focuses on muscular strength and power

Sit-up or crunch position on your back STEPS:

1. Flex your arms to hold the ball overhead

2. crunch forward3. lift your torso off the ground4. toss the ball to a partner

Core Muscular Power o Defined as the ability to produce

force rapidly

• exercises that involve lighter loads and higher movement velocities.

Sit on the floor with your knees bent.

Lean back slightly to engage the abdominals

Twist and touch the ball to the floor

Quickly rotate the ball from side to side.

Seated Russian Twists With Medicine Ball

Seated pelvic tilt Seated lateral glides Seated leg extensions Lumbar rotation Thigh adduction

Examples of core exercises on stability ball

http://www.livestrong.com/article/133592-stability-ball-core-workouts/

Weighted Planks: - Get in a plank position and then you have a partner place a flat weight on your back.

-This will really add to the intensity of the plank.

PARTNER EXERCISE

PAIN!

•Reduced muscle tension

•Increased range of movement in the joints

•Enhanced muscular coordination

•Increased circulation

•Increased energy levels

Benefits of Stretching the Core

1. Lie down on stomach 2. Engage your glutes and slowly lift your torso

off of the floor 3. Keep your hips and pelvis down on the floor4. Lift your head back and look at the ceiling

Cobra Stretch

http://www.acefitness.org/acefit/workouts-and-programs/#sthash.MSBzRCVA.dpbs

http://www.webmd.com/back-pain/tc/low-back-pain-cause

References

http://www.ab-core-and-stomach-exercises.com/core-exercises-.html