Core Exercises Flashcards
What does McGill say is the correct pattern of motion during trunk flexion?
Combination of both lumbar spine flexion and hip flexion
Which has been shown to exacerbate symptoms in many: slowly walking or fast walking?
Slowly walking
What muscle is contracted when sitting upright?
Psoas
What sitting posture is ideal?
There really isn’t one…variable posture is recommended to reduce risk of tissue overload
Are sit ups recommended for ab work outs?
NO; compression of the spine is HIGH even with legs bent
What is the preferred core move for oblique activation?
Side bridge
Patients without pain will activate what muscle first when doing a torso extension exercise?
Glutes first then paraspinals second (reverse when pain is present)
What core exercise is recommended as a substitute for superman?
Birddog alternating leg and arm
What are the 3 top exercises for stabilizing the core as recommended by McGill?
1 curl-up
2 bridge variations
3 birddog/quadruped
How can the side bridge move be modified for someone of less athletic ability?
Lean against wall with shoulder or forearm/elbow while standing
How are the limbs placed for a beginner’s side bridge?
On elbows and knees
How are the limbs placed for an intermediate side bridge?
On elbow and feet with one foot in front of the other
What are the other names for a front bridge?
Plank, the Hover
Stir the pot is a modification of which exercise?
Front bridge
What is another name for the birddog exercise?
Quadruped
How are the beginner, intermediate, and advanced stages different for the birddog exercise?
Beginner = arm and leg move separately Intermediate = arm and leg move together Advanced = hand and knee come together under the body
Which is better for increasing stability: abdominal bracing or abdominal hollowing?
Bracing (hollowing DECREASES stability)
What is abdominal bracing?
Tightening of the abdominals and trunk extensors during exercise, changing position, lifting, or bending
What is the purpose of fascial raking?
Encourage complete contraction of the abdominal wall
What is the most important concept to remember when working with core exercises?
Maintain neutral spine always
