Core Training

muscles important for spinal stability (4)

• rectus abdominis

• obliques & transversus abdominis

• psoas

• quadratus lumborum

rectus abdominis muscle action

trunk flexion & pelvis stabilization

obliques & transversus abdominis muscle action

oblique: lateral flexion, spinal flexion and rotation

transversus abdominis: core stabilization

psoas muscle action

hip flexion, spinal stabilization and movement

quadratus lumborum muscle action

lateral flexion, lumbar extension

cat-cow

• great way to warm up and reduce spinal viscosity

• intended as a motion exercise (No stretch)

the big 3 core exercises

• curl up

• side bridge

• bird dog

curl up trains

rectus abdominis

side bridge trains

QL, lateral obliques and transverse abdominis

bird dog trains

back extensors

McGill’s unsafe exercises to avoid (3)

• sit ups (both straight and bent-knee)

• leg raises

• superman

pelvic floor connection (3)

• urinary continence prevalence of 10-50% (m vs f)

• association w slips, falls, UTIs

• proper activation helpful

additional tips for LBP (3)

passive stretching:

• piriformis

• constructive rest (psoas)

• obturator internus