the “core” refers to all parts of the body, excluding the arms and legs: pelvic, trunk and...
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The “CORE”
Refers to all parts of the body, excluding the arms and legs:
Pelvic, Trunk and Shoulder girdles.
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The Spine
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Important Muscles
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Core stability is: The control of the trunk muscles to
maintain a ‘strong’ neutral position of the spine and to stabilise the core regions, to ensure efficient and safe movement.
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CORE STABILITY Is the capacity of the
core to resist being deformed involuntarily, thus causing deficiency in postural control.
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The CORE Is the crucial link
between upper and lower limb movements, providing efficiency in function. Efficiency is important in sporting and everyday activities.
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The Core Especially
important in lifting and body extension activities.
E.g. Working with tools in difficult to reach areas; moving awkward shaped furniture.
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Conscious of the CORE Core improvement can be
included in everyday activities
e.g. maintaining a neutral position when working on the computer
Getting in and out of a car Decreasing the lever length Using your legs to reduce
the amount of spinal contribution.
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Training the CORE: Specific Abdominal bracing / abdominal hollowing /
bridging: “pulling the belly button in and up while breathing normally”
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Specific Training Swiss ball activities:
providing an unstable environment that stress the neutral position of the spine, requiring re-action to address the malalignment.
Need to be aware of quality of exercise technique.
Persisting with poor form can lead to injury!!!!
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Functional Training Once the hold is satisfactory, add
peripheral movements
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Functional strength Making strength specific
to what we are training for.
“How efficient can I be in actual movements as a result of the strength gained in the execution of that movement” Gambetta, 2000
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Exercise FormLook for Signs of unwanted muscle activity Posterior pelvic tilt Excessive hip flexion Inability to relax abdominal wall Difficult, inappropriate or no breathing
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Exercise Prescription An over emphasis on core stability at the
expense of peripheral stability is a step towards instability
An over emphasis on functional strength at the expense of pure strength gains can be a step towards loss of strength
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Holistic Approach Need to focus on a holistic approach to
ensure postural control can be maintained in all the specific dynamics of movement, from Sitting in Class paying attention to the teacher to Olympic lifting !
Holistic