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    Core Stability Training

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    Tehas Zope
    This document discusses core stability training and defines the core as the lumbo-pelvic-hip complex, which consists of 29 muscles including the abdominal muscles and back muscles. It explains exercises like planks, abdominal bracing, and bridges that train the core muscles and notes benefits like injury prevention, good posture, and spinal support. The goal of core training is to develop functional strength, focus on neural adaptations, increase proprioception, and use proper form to develop good motor patterns and stabilization.

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    Core Stability Training

    Uploaded by

    Tehas Zope
    160 views15 pages
    This document discusses core stability training and defines the core as the lumbo-pelvic-hip complex, which consists of 29 muscles including the abdominal muscles and back muscles. It explains exercises like planks, abdominal bracing, and bridges that train the core muscles and notes benefits like injury prevention, good posture, and spinal support. The goal of core training is to develop functional strength, focus on neural adaptations, increase proprioception, and use proper form to develop good motor patterns and stabilization.

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    Biomechanics

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    This document discusses core stability training and defines the core as the lumbo-pelvic-hip complex, which consists of 29 muscles including the abdominal muscles and back muscles. It explains exercises like planks, abdominal bracing, and bridges that train the core muscles and notes benefits like injury prevention, good posture, and spinal support. The goal of core training is to develop functional strength, focus on neural adaptations, increase proprioception, and use proper form to develop good motor patterns and stabilization.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    160 views15 pages

    Core Stability Training

    Uploaded by

    Tehas Zope
    This document discusses core stability training and defines the core as the lumbo-pelvic-hip complex, which consists of 29 muscles including the abdominal muscles and back muscles. It explains exercises like planks, abdominal bracing, and bridges that train the core muscles and notes benefits like injury prevention, good posture, and spinal support. The goal of core training is to develop functional strength, focus on neural adaptations, increase proprioception, and use proper form to develop good motor patterns and stabilization.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 15

    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 !!

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