November 22, 2017

Core Strength Training

CORE SESSION

Courtesy Ross McKinnon, PT, FCAMPT, CGIMS, Kelowna Manual Therapy Centre

Key Points

-Belly Button into the spine

-Don’t fix feet down

-Keep breathing, NO breath holding

-Control lowering and rising

-If your back is arching the exercise is too difficult

-When starting core exercises control and using the right muscles are key

EXERCISE 1 LATERAL ABDOMINALS

Belly button into the spine

-Keep back flat on the floor NO tilting

Level 2            Both knees to 90°.  Lower one knee at a time, then up, repeat with opposite

Level 3            As above with heel slide

Level 4            As above with heel touch

EXERCISE 2 CRUNCHES

– Repmotion principle

-Belly button into the spine

-Focus on ribs coming towards hip

-No rectus abdominus bulge

-Only raise high enough that shoulder blade comes off floor

EXERCISE 2 OBLIQUE CRUNCHES

-Repmotion principle

-Belly button into the spine

-Focus on ribs coming towards opposite hip

-No rectus abdominus bulge

-Only raise high enough that shoulder blade comes off floor

EXERCISE 3 HEEL TOUCHES

-Belly button into the spine

-Crunch motion so that shoulder blades come up off the floor, hold this position while side bending trunk reaching for ankles.

EXERCISE 4 SITTING TRUNK ROTATIONS

-Sit up touch hands onto knees

-Belly button into the spine

-Tilt spine backwards until hands touch the knees with the arms straight

-Twist side to side avoiding back arching

EXERCISE 5 SIDE BRIDGE

-Belly button into the spine

-Grade exercise by both knees bent or knees straight

-Watch that whole body stays in line the shoulder shouldn’t pop forward

Level 1            Support the body at the knees rather than the feet

Level 2            Support the body at the feet

Level 3            Supported at the feet, trunk raise plus raising the uppermost leg to the ceiling

Level 4            Supported at the feet, raise trunk as well as upper arm and leg

EXERCISE 6 QUADRUPED POINTER

-Repmotion principle

-Belly button into the spine

-No low back twisting or arching

EXERCISE 7 FRONT SUPPORTS

-Front support on elbows

-Keep back from arching by lifting belly button towards your spine.

 

EXERCISE 8 SIDELYING LEG LIFTS

 

Position yourself side lying with your spine and pelvis in neutral alignment.  The lower leg is slightly flexed for support.  The uppermost leg is extended and slightly outwardly rotated (toes to the ceiling).  Lift this leg to the ceiling keeping it straight.  Avoid allowing the hip to flex forward (this is the most common source of error), This exercise is best performed with your back, hips and heel to a wall to properly isolate the hip abductors.  The hip abductors are important for balance and outside leg push during herringbone and skating techniques. Lift for 3 seconds hold for three seconds and lower for three seconds.  Continue for one minute.

Fundamental Stage – ages 12 and under.  Core strength and stability exercises can be introduced to develop strength, stability and coordination.  The neutral spine position can be introduced.   The exercises can be reduced to 15-20 seconds and performed one time weekly during training sessions.

Midgets – ages 13-14.  Two to three sets, with a break between sets. Do the exercises once or twice weekly.

Juveniles – ages 15-16.  Two to three sets with a break in between sets.  These exercises should be performed two to three times weekly during year.  A competitive skier should reduce the exercises to once weekly during the race season

Juniors – ages 17-20.  Up to 3-4 sets without breaks.

Seniors/ Masters ages 21+ as above

It is advisable that anyone starting a core stability/strength program that is not already doing strength training start at the juvenile level.