Core Training and Balance

The Core Defined as the lumbo-pelvic-hip complex, thoracic and cervical spine Where the body’s center of gravity is located Beginning point for movement Necessary for muscle balance and movement throughout the entire kinetic chain

The Core 29 muscles that attach to the lumbo-pelvic-hip complex Divided into two categories: Stabilization Movement Stabilization: Responsible for stability of the lumbo-pelvic-hip complex Movement: Responsible for movement of the core

The Core You must work the core from the inside out: Stabilization Movement This would be analogous to building a house without a foundation An individual must be stable first to move efficiently

Muscles of the Core Movement Stabilization Rectus Abdominis External Oblique Latissimus Dorsi Erector Spinae Iliopsoas Hamstrings Hip Adductors Hip Abductors Stabilization Transverse Abdominis Internal Oblique Multifidus Pelvic Floor Muscles Diaphragm Transversospinalis

Importance of Properly Training the Core If the movement muscles are strong and the stabilization muscles are weak this will lead to compensation: Example: performing a lunge, squat, or overhead press with excessive spinal extension This results in unwanted motion of vertebrae and may lead to low back pain and injury

Importance of Properly Training the Core Performing abdominal exercises without stabilization has been shown to increase pressure on the disks and compressive forces on the lumbar spine Performing low back hyperextension exercises without stabilization has been shown to increase pressure on the disks to a dangerous level These unsupported exercises can cause damage to the ligaments supporting the vertebrae Fitness professionals must strengthen the stabilization muscles before the muscles that move the spine

Solutions For Stabilization Draw-In before core training: Pull in the region just below the naval toward the spine Maintain the cervical spine in neutral position during core training Do not allow the head to protrude forward during movement Maintain the eyes level during movement

Solutions to Stabilization The core stabilizing muscles consist primarily of slow-twitch, type 1 muscle fibers: They respond best to isometric contractions 6-20 seconds Abdominal Drawing-In Maneuver

Designing a Core-Training Program There are three levels of core training: Stabilization Strength Power

Designing a Core-Training Program Execise Selection: Progressive: Simple to Complex Known to Unknown Stable to Unstable Systematic: Stabilization Strength Power Activity or Goal Specific

Designing a Core-Training Program Exercise Selection: Safe Proprioceptively Challenging: Stability Ball BOSU Ball Dyna Disk TRX Foam Roller

Designing A Core-Training Program Variables: Plane of motion: Sagital Frontal Transverse Type of Resistance Stability Ball Medicine Ball Cable Tubing Bands Dumbbells

Designing a Core-Training Program Variables: Body position - Speed of motion Supine - Duration Prone - Frequency Side-lying - Amount of Feedback Kneeling (fitness professional cues) Standing Staggered stance Standing on an unstable surface

Stabilization Exercise involves little motion through the spine and pelvis These exercises are designed to improve the stabilization muscles Exercises include: Quadruped Drawing In Posterior Pelvic Tilt Supine Bridge Prone Plank

Strength Core-strength exercises involve more dynamic eccentric and concentric movements of the spine throughout a full range of motion Exercises include: Cable/Tube Rotations (high-to-low, low-to-high, and 90 degrees) Push-Up (SB, TRX, BOSU, MB) Supine Row (SB, TRX) Jackknife (SB, TRX)

Core-power training exercises are designed to generate force Exercises include: MB Chest Pass MB Chest Pass to a Burpee Tube Running Lateral Tube Running

Core Training Program Design Stabilization: 1-4 exercises 1-3 sets 12-20 reps Slow tempo (4/2/1) 0-90 sec rest

Core Training Program Design Strength: 1-4 exercises 2-3 sets 8-12 reps Moderate tempo (3/2/1) 0-60 sec rest

Core Training Program Design Power: 1-2 exercises 2-3 sets 8-12 reps Fast but controlled tempo 0-60 sec rest

The Importance of Balance Whether walking down stairs, supine on a stability ball, or playing basketball, balance is key to all functional movements Balance should constantly stress an individual’s limits of stability An individual’s limit of stability is the distance outside of the base of support that he or she can go without losing control of their center of gravity

The Importance of Balance Training functional movements in a proprioceptively rich environment (unstable yet controllable), with appropriate progressions facilitates maximal sensory input to the central nervous system Balance training focuses on functional movement in a multisensory, unstable environment

Goals of Balance Training Improves joint stabilization: Ability of the kinetic chain to stabilize a joint during movement Examples: Rotator cuff stabilizing the head of the humerus while performing a push-up The hip abductors and adductors stabilizing while performing a squat

Goals of Balance Training Continually increase the client’s awareness of his or her limit of stability or kinesthetic awareness by creating controlled instability Example: A 65-year-old client balancing on one foot on the floor A 25-year-old client balancing on one foot on a BOSU

Designing a Balance-Training Program Three levels of balance training: Stabilization Strength Power

Designing a Balance-Training Program Exercise Selection: Safe Progressive: Simple to complex Known to unknown Stable to unstable Static to dynamic Bilateral to unilateral Eyes open to eyes closed

Designing a Balance-Training Program Exercise Selection: Safe Proprioceptively Challenging: Floor Stability Ball Dyna Disk BOSU TRX

Designing a Balance-Training Program Variables: Planes of motion Sagital Frontal Transverse Types of resistance: Body weight Dumbbells Tubing Bands Cable

Designing a Balance-Training Program Variables: Body position: Two-Legs Stable Single-Leg Stable Two-Legs Unstable Single-Leg Unstable Speed of motion Duration Frequency Amount of feedback Visual, Verbal, and Tactile Cueing

Stabilization Exercises involve little joint motion They are designed to improve joint stabilization Example Exercises: Single-Leg Balance Single-Leg Balance with Eyes Closed Single-Leg Balance Reach Single-Leg Balance on Disk

Strength More dynamic eccentric and concentric movements Movements involve dynamic control in mid-range of motion, with isometric stabilization at the end-range of motion Example Exercises: Single-Leg Squat Single-Leg Squat and Reach Single-Leg Deadlift Step-Up to Balance Lunge to Balance

Power Exercises are designed to develop high levels of eccentric strength, dynamic neuromuscular efficiency, and reactive joint stabilization Exercise examples: Squat jump with stabilization Multiplanar hop with stabilization Single-Leg hop with stabilization

Balance Training Program Design Stabilization 1-4 exercises 1-3 sets 12-20 reps Slow tempo (4/2/1) 0-90 sec rest

Balance Training Program Design Strength: 1-4 exercises 2-3 sets 8-12 reps Moderate tempo (3/2/1) 0-60 sec rest

Balance Training Program Design Power: 1-2 exercises 2-3 sets 8-12 reps Controlled-hold the landing position for 3-5 sec 0-60 sec rest