BRACING THE CORE PPT.ppt
- 2. The core muscles are always used whenever we move, we can brace them to gain greater stability of the spine and body control. The term “Bracing the core” was first coined by Stuart McGill, a world renowned expert in spine biometrics, to refer to the conscious activation of the core muscles to create the most amount of tension thereby providing stability to the system.
- 3. CORE MUSCLES Rectus Abdominus Abs for short, is the most well-known of the core muscles. • Responsible for: • spinal flexion (forward bend) • lateral flexion (side bend) • forceful exhalation, which is achieved by compressing the abdominal cavity to drive air out of the lungs.
- 4. CORE MUSCLES Obliques We have 3 sets of obliques (internal, transverse, and external) • Responsible for: • spinal rotation • lateral flexion • forceful exhalation.
- 5. CORE MUSCLES Erector Spinae The erector spinae is the collective term used to describe the eight muscles that run up either side of your spine from the base of your sacrum to the base of your skull. Responsible for: • spinal extension (back bend) • lateral flexion • maintaining an upright position.
- 6. CORE MUSCLES Transverse Abdominus • TVA for short, is a thin, wide muscle that runs horizontally around your abdominal cavity. Responsible for: • creating intra-abdominal pressure which helps to support the spine from within. • Performing this action (engaging the TVA) voluntarily during exercise is commonly called bracing.
- 7. CORE MUSCLES Quadratus Lumborum QL for short, is a deep muscle that runs from your bottom ribs and first to fifth lumbar vertebrae to the top of your pelvis. Responsible for: • Extending • stabilizing the lower spine • lateral flexion.
- 9. CORE STABILITY • Core stability is the the ability to maintain neutral torso and pelvic alignment while resisting motion imposed by the extremities. • It is important because a lack of stability can result in a number of lower back, upper extremity and lower extremity issues.
- 10. Core Stability • By including core stability exercises in your program you will improve muscle recruitment, posture, and tone while preventing injury. • The best core stabilization exercises fall into four categories: • Anti-extension • Anti-rotation • Anti-lateral flexion • Hip flexion while maintaining a posterior pelvic tilt
- 11. FLEXION exercises Primary muscle group used: • Rectus Abdominus (also used for stabilization and posterior tilt of the pelvis) • Dead Bug: http://youtu.be/I5xbsA71v1A • Leg Lift variations: • http://youtu.be/NiUAHX6m73k • http://youtu.be/yj_hBOJjip0 • Stability Ball Jackknife: http://youtu.be/pb0hoxUQpM8 Dead bugs, leg lift variations, and jacknives (if you’re abs are strong enough to do them properly) are far more adventageous than crunches and sit-ups because they help to maintain a neutral pelvic alignment. This in turn will help to reduce pressure/pain in the lower back.
- 12. ROTATION exercises Primary muscle groups used: • the external obliques, the internal obliques and rectus abdominis. • Reverse Rotation: http://youtu.be/varvNllm6Jc • Landmine Rotation: http://youtu.be/NtTO_xoJtqk • Kneeling Cable Rotation: http://youtu.be/XmaYRWfy9G4 •Rotational exercises should be performed because many sport specific and everyday movements involve twisting/ rotating with a load. •Moreover, rotation-based abdominal exercises promote thoracic spine mobility (as long as the pelvis is stabilized throughout the movement).
- 13. LATERAL FLEXION exercises • Primary muscles group used: Obliques • DB Side Bend: http://youtu.be/7x30hOyDNrk • SB Side Crunch: http://youtu.be/g0ewZzzNUdk
- 14. SOLID AS A ROCK • Anti-extension • Bridge https://www.youtube.com/watch?v=a0OKzd_-wgU • SB Rollout https://www.youtube.com/watch?v=LZnvUS4ylxY • Anti-rotation • Pallof Press http://youtu.be/nFspBRHke4w • Landmine Anti-rotation http://youtu.be/xnUuYaJ1_3k • Anti-lateral flexion • Side Bride http://youtu.be/vsfIGCnsd6E • Suitcase Deadlift http://youtu.be/yrDinoZ226k • Hip flexion while maintaining a posterior pelvic tilt • SB Stride http://youtu.be/f_mdBzT5zVo • SB Dead Bug http://youtu.be/MXuqfyPToJU
- 15. YOGA
- 16. Yoga
- 17. PILATES
- 18. BREATHING • The diaphragm is a very powerful muscle that controls your breath. • Based on that function alone, it's one of the single most important muscles in the body. • During inhalation, the diaphragm contracts, creating space for your lungs to expand. • Proper activation of the diaphragm draws the breath deep into the belly.
- 19. Diaphragmatic Breathing • Diaphragmatic breathing is thought to benefit overall health in a number of ways: • Improve circulating oxygen levels • Reduce fatigue with exercise • Decrease blood pressure • Reduce stress and anxiety • Improve core deep abdominal and pelvic floor muscle function • Diaphragmatic Breathing http://youtu.be/OgCTYXN_Ax4