Core Conditioning

1. Core Conditioning Tyler Moore SPTA

2. Core Musculature

3. Core Musculature

4. Function of the core muscles • Protect and stabilize spinal column • Pelvic alignment and stabilization • Protect internal organs • Assist with trunk motion • Bowel and Bladder control • Respiratory function

5. Strong core muscles & Weak core muscles: Visualization

6. Strength vs. Endurance • Muscle Endurance: A muscles ability to sustain a submaximal force during static or dynamic movement over time. • Muscle Strength: The amount of force a muscle can exert during a contraction.

7. Technique for Trunk stability • Abdominal Bracing: “sucking in the gut”, without holding the breath. In order to brace, just imagine pulling the belly button toward the spine, and hold for at least 10 seconds.

8. Avoid the Valsalva Maneuver • Valsalva Maneuver: Occurs when the patient holds their breath, which causes an increase in intrathoracic pressure. This can increase blood pressure and reduce cardiac output. Remind to breathe BREATHE

9. Common injuries and ailments caused from a weak core • Low back pain • SI dysfunction • Poor posture • Injury prone • Bulging waist line • Bowl and bladder issues

10. Muscle imbalance • Cross-Sectional weakness and tightness is a contributor to low back pain and SI dysfunction. Tight back extensors and tight hip flexors. Weak abdominal muscles, weak glutes, and weak hamstrings.

11. Pelvic and SI Dysfunction • SI Dysfunction refers to a condition that causes pain in the SI joint caused from a variety of reasons including weak core musculature. Sometimes mistaken for low back pain in many patients.

12. Poor Posture • When the back is straight, the spine is supported and stabilized, but as you slouch, your spine no longer has the support it needs to stay properly aligned. A weak core can contribute to a diagnosis of poor posture.

13. Core Exercise Programs • Yoga • Pilates • Swiss ball • Medicine ball • Kettlebells • Tai Chi • PNF • Traditional Abdominal exercises ( crunches and sit-ups)

14. Core Exercises Swiss ball raises Diagonal Swiss ball stabilization

15. Core Exercises Pilates 100 Kettlebell swings

16. Core Exercises Swiss ball curl-ups Theraband diagonal trunk lift

17. Core Exercises Yoga planks Side planks on elbow

18. Core Exercises Tai Chi PNF Alternating isometrics

19. Discussion

20. Research Article #1 • Title: Electromyographic Analysis of Traditional and Nontraditional Abdominal Exercises: Implications for Rehabilitation and Training. • Year: 2006 • Purpose: To test the effectiveness of traditional and non-traditional abdominal exercises for rehabilitation purposes. • Results: Improved muscle recruitment for power wheel exercises, hanging knee lifts, and incline reverse curls then with traditional bent knee sit-ups, crunches, and the use of equipment like the AB Revolutionizer. • Data base: Academic search premier

21. Research Article #2 • Title: Effects of Traditional Sit-up Training Versus Core Stabilization Exercises on Short-Term Musculoskeletal Injuries in US Army Soldiers • Year: 2010 • Purpose: Look at the effects of core stabilization exercises without sit-up training and traditional exercise program on musculoskeletal injuries and work restrictions. • Results: There were no differences between soldiers with upper extremity or lower extremity injuries who participated in the core stabilization program or the traditional exercise program. There were noticeable differences between groups with lower back pain and that participated in the core stabilization program and had less days of restrictions for service. • Data base: Academic search premier

22. Research Article #3 • Title: Trunk Muscle Stabilization Training Plus General Exercise Versus General Exercise Only: Randomized Controlled Trial of Patients With Recurrent Low Back Pain. • Year: 2005 • Purpose: Look at the effectiveness of a general exercise program with the addition of core stabilization exercises, as compared to just a general exercise program in patients with sub-acute or chronic back pain. • Results: There was no statistical difference between the two groups and both groups improved after intervention and were able to maintain 3 months later. • Data base: Academic search premier

23. Thanks For Attending Work your core, protect your spine. Any questions?

24. References • Houglum P. Therapeutic exercise for musculoskeletal injuries 2nd edition. Swiss ball and foam roller, chapter 14, pg 425-456. 2005 text book. Human Kinetics P.O. box 5076 Champaign, IL 61825. • Escamilla R, Babb E, Imamura R, et al. Electromyographic Analysis of Traditional and Nontraditional Abdominal Exercises: Implications for Rehabilitation and Training. Physical Therapy [serial online]. May 2006;86(5):656-671. Available from: Academic Search Premier, Ipswich, MA. Accessed November 23, 2012. • Childs J, Teyhen D, George S, et al. Effects of Traditional Sit-up Training Versus Core Stabilization Exercises on Short-Term Musculoskeletal Injuries in US Army Soldiers: A Cluster Randomized Trial. Physical Therapy [serial online]. October 2010;90(10):1404-1412. Available from: Academic Search Premier, Ipswich, MA. Accessed November 23, 2012. • Koumantakis G, Watson P, Oldham J. Trunk Muscle Stabilization Training Plus General Exercise Versus General Exercise Only: Randomized Controlled Trial of Patients With Recurrent Low Back Pain. Physical Therapy [serial online]. March 2005;85(3):209-225. Available from: Academic Search Premier, Ipswich, MA. Accessed November 23, 2012.