Quote:
|
Originally Posted by andy_W
Marcus,
Thanks for the info. If you could scan in some of the exercises that would be great.
I play alot of golf, and I think core stability exercises would be great for golf.
|
When I checked out my old textbooks ready to scan them I realised they only have descriptions, no pictures and we were taught personally how to do them.
That are not that hard so what I've done is draw some diagrams using paint. I know they are really really crappy but they give you an idea as to what the exercises are.
Follow the instructions carefully, they are not like normal exercises. Its not hard as in strenuous but its hard to do them properly (eg, activating the right muscles and keeping the spine in its proper position.
The exercises listed below are the main ones but there are many more prgressions and variations. If you have any problems just ask an instrctor at your gym and they should be able to help.
After progressing through these exercises my back pain disapeared and my trunk feels so much stronger. Even if you dont have back pain or problems they will prevent now and in later life when your body begins to deteriorate.
Here are the exercises progressions and the diagrams are at the end in the same order (from left to right)
Marcus
Core Stability Exercise Progression
The exercises progress from easier to harder versions. Generally the more movement from arms and legs involved, the harder it is for the core muscles to brace the spine. Do not use the abs during the exercises; the whole point is to support your spine with your TA/MF muscles.
Each exercise will start with isometric holds and then progress to movement phases. With Isometric holds you will do 10 sets of 10 second holds with 10 second rest between sets. Progress by having only 5 secs rest between sets. With the movement phases do 2 sets X 10-30 reps for each stage with 45-60 seconds rest between sets.
Do not move to the next stage unless the technique is mastered. If you perform exercises that are beyond you the outer muscles will dominate and you will not learn how to use the inner muscles.
Keep your tongue on the roof of your mouth to activate certain deep or local neck muscles to aid cervical spine and head stability.
During the exercises, if possible have one hand near the hipbone to feel the contraction and the other in the curve of your lumbar spine to make sure it does not change. During the movement you should maintain a natural curvature of the spine and this must not change. If it does you are too weak for the exercise. You must also make sure you pelvic tilt does not change, this is also a signal that your core muscles are too weak.
NOTE: THE EXERCISES MAY SEEM EASY BUT TO DO THEM WHILE ACTIVATING YOUR TA/MF MUSCLES AND MAINTAINING A CORRECT CURVATURE OF THE SPINE WITHOUT USING THE ABS IS VERY DIFFICULT.
Core Stability Exercise Progressions
These exercises start off pretty easily so some of you may progress rather quickly. Before each exercise don’t forget to activate the TA/MF muscles and ensure you have a correct curvature of the spine.
Single Leg Lift
With these it is important to maintain the same spinal curvature and to not allow your pelvic tilt to change.
1. Starting position is lying on your back with legs/hips bent at 45 degree angles.
2. Single Leg Lift with bent leg.
3. Single leg lift with straighter leg (do not lift leg higher than about 45 degrees)
4. Single Leg Lift with straight leg.
Double Knee Lift
With these it is important to maintain the same spinal curvature and to not allow your pelvic tilt to change.
1. Double Knee Lift And Hold (hips and knees at 90 degrees)
2. Double Knee Lift and one bent leg lowering
3. As above but with straighter leg
4. Double knee lift and one straight leg lowering.
5. Double Knee Lift with both legs lowering (progress with straighter legs)
6. Leg Bicycling, move legs in circular motion, don’t use abs, spinal curvature should not change.
Bridges
1. 2 Leg Bridge with isometric hold activating the TA/MF. (Squeeze glutes)
2. Same as above except slowly walk one leg forward and back.
3. Same as 1 with one leg crossed over the other.
4. I leg bridge and hold with one leg extended
5. Same as above but with movement (no diagram necessary)
6. Repeat above progressions but using a swiss ball.
7. Bridge with feet on swiss ball and knee flexion movement.
4 Point Kneel Exercises
Kneel on all fours with hands and knees touching the ground. The hands should be directly below the shoulders and the knees directly below the hips. The spine should be parallel to the floor, neutral spine, chin in, looking straight down at the ground, neck in neutral alignment, chest up, shoulders in.
This one is pretty self-explanatory so I won’t worry about diagrams.
Before the movement phases prepare by activating the TA/MF muscles.
1. 4 Point Kneel Arm Lift – Lift one arm out parallel to ground, thumbs up, lower and repeat and alternate. Spinal Curve must remain the same, don’t twist or lean to one side, don’t let the head or chest drop and keep the TA/MF activated.
2. 4 Point Kneel Leg Lift – Lift one leg up (straight and parallel to ground if possible) and hold or lower and repeat alternating between legs. Don’t twist or arch the spine and follow corrections from above.
3. 4 Point Kneel Opposite Arm and Leg Lift – Lift up one arm and the opposite leg off the ground and hold or lower and repeat alternating. Spinal curvature must stay the same and don’t lean. Keep the TA/MF activated.
Hovers
For these exercises the most important thing is that you maintain a normal curvature of the spine and always have the TA/MF muscles activated.
1. Knee Hover – Knees and elbows should be touching ground. Maintain a normal curvature of the spine. Hold for 2-3 X 30 sec.
2. Knee Hover on Swiss Ball - Hold
3. Knee Hover Roll Out On Swiss Ball – Hold or do reps.
4. Toe Hover – Hold with toes and elbows touching ground.
5. Toe Hover with Elbows on Swiss Ball and toes on ground - Hold
6. Toe Hover with one leg off ground - Hold
Core Stability Exercises
Linear Mode
