Core Exercises

Question 1

What does McGill say is the correct pattern of motion during trunk flexion?

Answer 1

Combination of both lumbar spine flexion and hip flexion

Question 2

Which has been shown to exacerbate symptoms in many: slowly walking or fast walking?

Answer 2

Slowly walking

Question 3

What muscle is contracted when sitting upright?

Answer 3

Psoas

Question 4

What sitting posture is ideal?

Answer 4

There really isn’t one…variable posture is recommended to reduce risk of tissue overload

Question 5

Are sit ups recommended for ab work outs?

Answer 5

NO; compression of the spine is HIGH even with legs bent

Question 6

What is the preferred core move for oblique activation?

Answer 6

Side bridge

Question 7

Patients without pain will activate what muscle first when doing a torso extension exercise?

Answer 7

Glutes first then paraspinals second (reverse when pain is present)

Question 8

What core exercise is recommended as a substitute for superman?

Answer 8

Birddog alternating leg and arm

Question 9

What are the 3 top exercises for stabilizing the core as recommended by McGill?

Answer 9

1 curl-up
2 bridge variations
3 birddog/quadruped

Question 10

How can the side bridge move be modified for someone of less athletic ability?

Answer 10

Lean against wall with shoulder or forearm/elbow while standing

Question 11

How are the limbs placed for a beginner’s side bridge?

Answer 11

On elbows and knees

Question 12

How are the limbs placed for an intermediate side bridge?

Answer 12

On elbow and feet with one foot in front of the other

Question 13

What are the other names for a front bridge?

Answer 13

Plank, the Hover

Question 14

Stir the pot is a modification of which exercise?

Answer 14

Front bridge

Question 15

What is another name for the birddog exercise?

Answer 15

Quadruped

Question 16

How are the beginner, intermediate, and advanced stages different for the birddog exercise?

Answer 16

Beginner = arm and leg move separately
Intermediate = arm and leg move together
Advanced = hand and knee come together under the body

Question 17

Which is better for increasing stability: abdominal bracing or abdominal hollowing?

Answer 17

Bracing (hollowing DECREASES stability)

Question 18

What is abdominal bracing?

Answer 18

Tightening of the abdominals and trunk extensors during exercise, changing position, lifting, or bending

Question 19

What is the purpose of fascial raking?

Answer 19

Encourage complete contraction of the abdominal wall

Question 20

What is the most important concept to remember when working with core exercises?

Answer 20

Maintain neutral spine always