Core Training

what is the anatomical core?

group of trunk and hip muscles that surround the spine, abdominal viscera and hip

anterior and lateral core muscles (4)

• transverse abdominis

• internal abdominal oblique

• external abdominal oblique

• rectus abdominis

posterior core muscles (3)

• multifidus

• quadratus lumborum

• erector spinae muscles

piriformis origin

sacrum

piriformis function

helps stabilize the pelvis

5 functions of the core

• stability and balance

• protects the spine

• power from lower to upper

• mobility support

• dissipates forces

how many in 2020 experience low back pain?

619 million

lower back pain more likely in those who have (9)

• sedentary occupations

• past injuries

• labour heavy jobs

• weak core/bad posture

• improper lifting form

• pregnancy

• central adiposity

• asymmetries

• stress

how to prevent LBP? (4)

• reverse issues listed

• encourage good spine hygiene

• avoiding painful movements

• activating correct muscles for an exercise

open scissors position reflects (3)

• elevated + flared ribs

• spinal lordosis

• anterior pelvic tilt

practicing spine sparing strategies (5)

• teaching hip hinge

• brace core during ADL w load

• maintain a neutral spine during activity

• limit rapid repetitive activites

• take care in a lowering a heavy weight/object from overhead

core training pyramid progressions

1) diaphragmatic breathing

2) static and or ground based core training (dead bug)

3) dynamic kneeling drills (chops, lifts)

4 top) explosive and/or heavy standing exercises (squats, med ball drills)