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Core exercise

 

Breathing

 

-breathing has on core stability and chronic neck and shoulder pain

 

-current literature suggests that the diaphragm, transversus abdominis, multifidius and pelvic floor work in unison to create the ideal intra-abodminal pressure for spinal stabilization

 

-these “inner core” muscles fire in an anticipatory manner milliseconds before the prime movers in an effort to stabilize the spine at the segmental level

 

High – low breathing

 

-Ideally, the hand on the belly should rise before the hand on the chest.

-The hand on the chest should move slightly forward (not toward the chin)

-If it moves significantly more than the hand on the abdomen, there is a suggestion of dysfunctional breathing

 

 

 

 

 

Breathing exercise

 

 

Diaphragm test(lateral expansion)

Both the fingers and thumbs should be moving apart form each other, ideally 1.5-2 inches apart

 

 

 

 

 

 

 

Bracing maneuver

-This is the practice of activating muscles surrounding the trunk in order to protect the spine, safely transfer power between upper and lower body, and stand ground against contact.

-Breathe in and out. Gently and slowly push out your waist without drawing your abdomen inward or moving your back or pelvis.

 

 

 

As multifidii contract, it pushes into the thoracolumbar fascia and along with contraction of the transversus abdominis, provides intersegmental stability.

 

 

a) The relaxed multifidi muscle in transverse section; b) Co-contraction of the transversus abdominis and multifidi creates a stiffening tension on the thoracolumbar fascia thereby providing intersegmental stability.

 

 

 

 

 

 

 

 

Bracing exersise

This is the practice of activating muscles surrounding the trunk in order to protect the spine, safely transfer power between upper and lower body, and stand ground against contact.

 

 

bracing + moment arm (UE>LE) >> theraband >> change of posture

 

 

 

 

 

supine bracing

1. Supine Core Bracing

2. Supine Core Bracing with Arms Extended Toward Floor

3. Supine Core Bracing with One Leg Up (hold 10-15 seconds each side)

4. Supine Core Bracing with One Leg Up and Arms Extended Toward Floor

5. Band Resisted Supine Core Bracing

6. Partner Resisted Supine Core Bracing

 

 

 

 

DEAD BUG (+ bracing)

1. Dead Bug

2. Dead Bug with Arms Extended Toward Floor

3. Dead Bug with One Leg Toward Floor

4. Dead Bug with Opposite Arm and Leg Toward Floor

5. Band Resisted Dead Bug

6. Partner Resisted Dead Bug

 

 

 

 

SIDE PLANK

 

 

 

 

PALLOF PRESS

 

 

 

 

SUPER HERO and HALF-AIRPLANE (from hands and knees or stability ball)

 

 

 

Caution during breathing

 

Co-activation of the multifidus

Common substitution patterns or faults

asymmetry of contraction

breath-holding

bracing and increasing intra-abdominal pressure with overactivation of the abdominal muscles

results in movement of the trunk or pelvis out of a neutral position, and into spinal flexion or posterior tilt.

 

 

 

 

Reference

 

co-activation of muscle in spinal column craig 2004

 

kibler et al. sports med 2003

 

Mcgill. Exerc Sport Sci Rev 2001

 

Paul Hodge. Intervertebral Stiffness of the Spine Is Increased byEvoked Contraction of Transversus Abdominis and theDiaphragm:In VivoPorcine Studies

 

Musculoskeletal Evidence based Treatment

 

Paul W. Hodges. 1.5 Low Back Pain and the Pelvic Floor

 

Jessica Reale, PT Yoga Anatomy: 6 Reasons Why the Diaphragm May Be the Coolest Muscle in the Body

 

faries&greenwood. streng & condit j 2007

 

C. Frank, A. Kobesová, P. Kolář Published 2013 Medicine International journal of sports physical therapy Dynamic neuromuscular stabilization & sports rehabilitation.

 

Sapsford RR, Hodges PW, Richardson CA, Cooper DH, Markwell SJ, Jull GA. Co-activation of the abdominal and pelvic floor muscles during voluntary exercises. Neurourol Urodyn. 2001;20(1):31-42. doi: 10.1002/1520-6777(2001)20:1<31::aid-nau5>3.0.co;2-p. PMID: 11135380.

 

Arnold Fomo on Aug 23, 2018 Trigger Point Therapy - Understanding and Treating Multifidus

 

McGill, PhD J Can Chiropr Assoc 1999 (Jun); 43 (2): 75–88 ~ FULL TEXT Stability: from biomechanical concept to chiropractic practice

 

Leon Turetsky (NASM-CPT, NASM-CES), Last Updated: March 5, 2020 Abdominal Bracing VS Drawing In – For Core Exercises

 

Kristen Gostomski, B.S. Sports & Health Science, HSSCS, INHC Best and Worst Core Exercises for Athletes

 

https://youthsportstrainer.com/

 

https://www.muscleandmotion.com/abdominal-bracing/

 

https://youthsportstrainer.com/best-and-worst-core-exercises-for-athletes/