1. Training the Core
Injury Prevention, Athletic Performance and Rehabilitation
Anthony DeLuca
Physical Therapy
Audience: Athletes & Populations with Low Back Pain

2. Functions of the low back, or lumbar area, include:
structural support
movement
protection of certain body tissues.

3. Pain in the low back can relate to:
the bony lumbar spine
discs between the vertebrae
ligaments around the spine & disks
spinal cord and nerves
muscles of the low back
internal organs of the pelvis and abdomen
skin covering the lumbar area.

4. The Core
Core is defined as the trunk / link between the upper and lower extremities.
made up of the spine, pelvic girdle, and the rib cage.
spine is made up of 33 vertebrae

5. APPROACH Sports specific performance goals focus more on :
development of core musculature strength
power
heavier loads (for strength)
higher movement velocities (for power)
Older adults usually focus more on core muscular endurance.

6. The best strategy might focus on each muscular characteristic:
ENDURANCE
STRENGTH
POWER

7. Muscles of the Core - Multifidus - Rotatores - Transverse Abdominus
LOCAL MUSCLES
- Multifidus
- Rotatores
- Transverse Abdominus
- Interspinalis
GLOBAL MUSCLES
Rectus abdominus
External oblique abdominus
Erector spinae

8. ? Who Does Core Training Effect Athletes Endurance runners
Weight Lifters
Pregnant Women
Those who suffer from low back pain
Diabetics
The obese population
Cardiac patients
The Average Joe

9. Benefits to strengthening the core
Transfers energy from the lower body to the upper body
Positions the torso over the lower body to help prevent injuries
Corrects postural imbalances
Prevents injuries
Develop functional fitness

10. I’m not an athlete. Why should I care?
Because training the core results in
good cardiac and pulmonary health
reduced android fat
Strengthening of the truck
pressure away from the lower back

11. Core Training Helps Everyone
Core strengthening involves physical activity so…..
-blood starts to flow
-calories are burned
-fat content is decreased
Core training is also key for pregnant women
- first group of muscles to weaken when pregnant are her truck muscles

12. Core Muscular Endurance
Defined as the ability to produce submaximal muscle actions over extended periods.
METHODS
performance of resistance exercises on unstable equipment
- Swiss ball
- Wobble board
- Balance disc
Curl-ups on a Swiss ball vs. stable bench
Slow and controlled pace
Sustaining constant tension

13. Core Muscular Strength
Defined as the ability to produce maximal force
METHODS
Ground-based free-weight exercises
Unilaterally rather than bilaterally
- example squat, dead lift
Recommended for healthy individuals without low back pain because of heavier loads used.
Practice technique with light weights before heavy

14. Medicine Ball Toss
This exercise focuses on muscular strength and power
Sit-up or crunch position on your back
STEPS:
Flex your arms to hold the ball overhead
crunch forward
lift your torso off the ground
toss the ball to a partner

15. Core Muscular Power Defined as the ability to produce force rapidly
exercises that involve lighter loads and higher movement velocities.

16. Seated Russian Twists With Medicine Ball
Sit on the floor with your knees bent.
Lean back slightly to engage the abdominals
Twist and touch the ball to the floor
Quickly rotate the ball from side to side.

17. Examples of core exercises on stability ball
Seated pelvic tilt
Seated lateral glides
Seated leg extensions
Lumbar rotation
Thigh adduction

18. Weighted Planks:
- Get in a plank position and then you have a partner place a flat weight on your back. -This will really add to the intensity of the plank.
Partner Exercise
PAIN!

19. Benefits of Stretching the Core
Reduced muscle tension
Increased range of movement in the joints
Enhanced muscular coordination
Increased circulation
Increased energy levels

20. Cobra Stretch Lie down on stomach
Engage your glutes and slowly lift your torso off of the floor
Keep your hips and pelvis down on the floor
Lift your head back and look at the ceiling

21. References