Research has suggested a link between back pain and the inability to maintain a stable torso during forced respiration. One way to work on this stability is to do interval work that alternates high heart rate cardio with core exercises. Using a treadmill, stationary bike, trainer, etc., start with a warm up. Then: • Increase [...]
This exercise reinforces spinal alignment and control of the hips and pelvis. Lie on a 6-inch foam roller, with your pelvis and head resting on the roller. These rollers are common at most gyms and training facilities. A solid pool noodle will do as a makeshift, but is much softer and not nearly as challenging. [...]
This versatile exercise can be done with a partner or solo, at home or in the gym. • Kneel on an unstable surface. You can use a folded blanket, foam pads or devices such as balance discs, core board or bosu. Bring your pelvis forward so that your hips center over your knees. • Bend [...]
This exercise helps to develop the strength and coordinated action of the hip extensors (primarily gluteus maximus) and the lumbar spine extensors. It can be performed with either the knees bent at 90 degrees as shown, or with the knees straight. Bending the knees decreases the use of the hamstrings as hip extensors and increases [...]
Get onto your hands and knees. Tighten your abdominal muscles so that you achieve a neutral low back position. Maintain a lengthened position of your spine by stretching through the top of your head. Then lengthen and extend your arm and the opposite leg. When extending your leg, be sure to straighten your knee first, [...]
This exercise emphasizes the concepts of triple flexion and triple extension that were discussed in this month’s strength column. The key to the exercise is developing the ability to fold the hip, knee and ankle. Beginning version 1. Lie on your back holding a dowel rod (or broomstick) with hands shoulder width apart and the [...]
This exercise is an excellent example of how a common exercise can be adjusted to focus on stabilizing the body and thereby become a ‘core’ exercise. 1. Stand with your back to a cable column machine with the pulley 6-8 inches overhead and a light weight selected. 2. Maintain a straight vertical line with your [...]
This exercise emphasizes the concepts of the Star Excursion Balance Test (SEBT) as a training exercise for improving control and stability of the lower extremity joints and musculature. Controlling your core (center of mass) over a single leg stance position is critical for athletic performance. Research has shown that improvement in this and similar exercises [...]
The hip abductors (gluteus medius) are used in a functional synergy with the abdominal obliques to create a stable torso when you are on one leg. However, it is critical for proper movement form to be able to allow the limbs to rotate freely while these muscles are actively engaged. This exercise helps you practice [...]
The “Dead Bug” exercises are excellent for training a stable core with independent limb movement. They can be performed on the floor or any slightly unstable surface such as a firm pillow, folded blanket or foam roller. They are shown here using a Bosu, which is now available at most gyms. 1. Lie with the [...]
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