1. Building Strength from the Core UP
Michael J Matury, DC DIBCN
Building Strength from the Core UP

2. Biography Bachelor of Science Biology, Purdue University 1986/91
Doctor of Chiropractic, Palmer College of Chiropractic 1989
Board Certified Chiropractic Neurologist 2016
Certified Medical Examiner for DOT 2014
Certified Provider Active Release Technique 1996
Treatment staff Ironman/Triathlons since 1996
Chiropractor for 2 past Mr USA Champions

3. Introduction Decided to veer off from some of my prior presentations
Not sure it was such a GREAT idea
Why? TOO MUCH STUFF

4. Had to Plagiarize

5. Let’s Get to the CORE Can we roll….
This is a basic neurologic reflex movement pattern
U5h8

6. Instructions for Rolling
It is NOT a 3 sets of 10 type exercise
Perfection is important- NOT number or reps
Use a spotter
When the movement pattern gets “easy” you are DONE.
As a routine… before and after practice/game

7. Basic Posture Problems
Shoulder forward
Mid back rounded
Head forward
Tight Hamstrings, anterior shoulder, and hip flexors
Ankles that DO NOT Dorsiflex

8. Leaving Power Behind This athlete is not too uncommon
Performance limited
Often injured

9. New Era ELECTRONICS YES I AM YELLING!!! DEMO posture
We are taking this kid to war with us

10. Corrections for Shoulder, Mid back and Head
I AM A HUGE FAN OF THE FOAM ROLLER
Yes that was me yelling again !!!!!
Mid back mobility with extension over the roller
Please take notes here. I have not seen a video on the web that shows this the way I want it done.
Roll, extend, T1/T2, and shoulder extension

11. Active Stretch for Posture Correction
I have my own version of this
Take note of my demonstration because the video is different.
I’m not correcting the exercise because I think it is wrong
Changing it for practical purposes

12. Loosen the Hamstrings PNF stretches- take notes ( hams, hip flex)
Single leg hinging- with assistance, without assist and with weight.
Watch this kid who moves like this…..

13. Hip Flexors Core Assisted Hip ….. Take notes please PNF
Standing Hip Flexor and Psoas
Watch for the kid who moves like this……

14. Ankle Dorsiflexion Test….. Take notes again. Athlete on single knee
Foot to be tested 4 inches from the wall
Glide knee forward without lifting heel and while keeping knee over foot
Corrections – if ankle mobility problem only here is your correction
If both knees “collapse” too then here is fix

15. Ankle Mobility Videos www.rocktape.com/videos/12087-2/
chain_dorsiflexion

16. On to the Hip Hinge Another take it for granted movement
Abnormal involves the lumbar spine as the prime/initial mover
Normal is hip movement while maintaining a neutral lumbar curve.
Watch for ……

17. Corrections Remember these from earlier…. Single leg dead lifts….
Kneeling hip hinge… take notes
Hip Hinge with assist
Weight hinge
Kettle bell swings

18. Neuromuscular Pulsing Exercises

19. SIT UPS
Our Dept of Defense has FINALLY got rid of the “speed sit-up” to its fit test.
Let’s train the core the right way

20. Ankle Dorsiflexion
chain_dorsiflexion

21. Core stability
with_lateral_resistance

22. Summary
We focused on the main mobility/posture problems we humans have.
From being seated and flexed forward we get tight mid backs, shoulders and head forward posture
We have tight hams and hip flexors and lack of ankle dorsiflexion

23. Corrections PNF stretches for hams and hip flexors
Foam roller for hams, hip flexors, shoulders and mid back
Strap for hip flexors and ankle dorisflexion

24. Stabilize These Problems With
Rolling pattern, hip hinging standing/kneeling, weighted and kettlebell swings

25. Questions?
I appreciate your attendance today