Core Training Flashcards
What is the anatomical core
axial skeleton and all soft tissues that originate from it regardless if it terminates on the appendicular skeleton
define the transverse abdomnis & its function
-located under the obliques, wraps around the spine for protection & stability. Deepest layer of abdominal muscle
define internal/external oblique & its functions (3)
internal: located under the external obliques, running on opposite direction
external: located on the side & front of abdomen
Functions:
-spinal rotation
-lateral spinal flexion
-contralateral flexion
define rectus abdomnis & its function
located along the front of the abdomen under external obliques
function:
-spinal flexion
-Posterior tilting of pelvis
name the abdominal muscles from deepest to most superficial
-transverse abdomnis
-internal obliques
-rectus abdomnis
-external obliques
name the posterior core muscles (3) & their functions
- multifidus- stabilizes spine
- quadratus lumborum- lateral flexion, lifts pelvis up (hip hiking)
- erector spinae- postural endurance, spinal & lumbar extension
function of the diaphragm
helps manage pressure in spine
functions of the core (6)
-force transfer and maintain power from lower body to upper body
-stabilizes the spine
-prevents undo force/sheering on the spine
-holds you upright/posture
-supports internal organs
-optimal digestion
low back pain is more likely in those who have…(10)
-sedentary lifestyle
-excess abdomnial weight
-repetitive movement patterns that effect posture
-muscular asymmetries
-move frequent/high stress
-limited hip mobility
-weak/ tight psoas
-tight hamstrings
-prolonged sitting
-postural discrepincies
how to prevent low back pain
-encourage good spine hygiene
-activating correct muscles for an exercise
-avoiding painful movements
tight (shotened) muscles with anterior pelvic tilt (3)
erectore spinae
iliopsoas
rectus femoris
tight (shortened) muscles with posterior pelvic tilt (4)
external obliques
rectus abdomnis
glute max
hamstrings
what is open scissor position
-anterior pelvic tilt/ lordodic curve
-rib flare
-weak abdominals
what is spine hygiene
performing exercises that emphasize core endurance vs core strength
what are spine sparing strategies & give examples (5)
-strategies to use for decreased liely hood of injury
(ex):
-teach people to hip hinge
-brace core during ADL with load/exercise
-maintain a neutral spine during activity
-limit activities that apply rapid, repetitive, weighted or end range flexion or rotation of the spine
-take care in lowering a heavy weight/object from overhead
stages of proper core engagement- pyramid (4)
-diaphragmatic breathing
-static/ground based core training
-dynamic kneeling or 1/2 kneeling drills
-explosive or heavy standing exercises
define diaphragmatic breathing
encouraging the movement of the diaphragm
what happens during thoracic breathing
-shoulder elevation
-superior rib cage migration
what happens during abdominal breathing pattern
-shoulder elevation
-superior rib cage migration
-anterior/posterior abdominal expansion
what happens during diaphragmatic breathing pattern
- anterior chest expansion
-anterior abdominal expansion
describe what happens during diaphragmatic breathing (inhale & exhale)
inhale:
-diaphragm moves down
-belly out
-pelvic floor relaxes
exhale:
-diaphragm moves up
-belly in
-pelvic floor contracts
how to brace your core
-image bringing your front, back and sides of your pelvic floor together like a draw string bag closing (lifting not squeezing)
-should be no movement of your hips, pelvis or spine as you brace
pallor press “dont’s”
-rounding back
-shrugging shoulders
front plank proper form
tight core & glutes, neutral spine
crown of head, shoulders & hips inline
dead bug proper form
neutral spine
bird dog proper form
tight core, glutes & neutral spine
glutebridge proper form
-just hip extension
-neutral spine
-tight core
what is the mcgill big 3
curl up with one straight leg
side plank (10 sec)
bird dog
