How do you strengthen it? Is it strength or coordination

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Kent Horner, PTA
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FUNCTIONAL REHABLUMBO-PELVIC-HIP REGION

• ADVANCING EXERCISES FOR THE INJURED ATHLETE

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CORE

• Do we have one?
• What is it?
• How do you strengthen it?
• Is it strength or coordination?

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BASIC EXERCISES

• Supine stabilization
• Prone stabilization
• Quadruped stabilization

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SWISS BALL

• Seated
• ? wall squat ? wall push-up
• Supine
• ? bridge ? march ? rotations 90/90
• Prone
• ? walk-out ? walk-out push-up
• ?inchworm ? inchworm rotation
• ? rotations ?marching
• ? knee to chest ? leg lifts

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THERABAND and JC BANDS

• Rotations
• Circles
• Bows
• Good Mornings
• ? Three ways
• Railroad Cars
• Punches Flies

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PLANK

• Bows-n-Toes
• ? leg lifts ? march
• Side position
• ? static ? leg lifts ? arm lifts
• Push-up position
• ? as above
• BOSU or Swissball
• ? as above ? plyos

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MEDBALL

• Walk series
• Abs
• ? rotation ? sit-up reach ? passes
• Standing Abs
• ? wall slams ? squat throw
• Throw n Chase
• ? forward ? overhead
• Ground
• ? V-ups ? Rotations ? 2-Ball

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MEDBALL PARTNER

• Toss
• ? front ? side ? rotations
• PNF Toss
• Slams

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KETTLEBELL

• Swings
• ? Overhead ? Chops ? Lunges
• PNF
• ? Chops ? Throws
• Single Leg Stance
• ? Stage 1 ? Stage 2
• Figure 8s
• Swing To Hop

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DUMBBELLS

• Swings
• Rotations
• Squat Press
• Deadlifts Modified

• Swings To Hop
• Figure 8s
• SLS PNF
• Lunge Press
• Lunge Twists

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ADVANCED

• Push-Up Row-Row
• Push-Up T-band Shoulder
• Two Person Push-Up
• Grappler Push-Up
• Grappler Plank With Med Ball

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MEASUREMENTSStuart McGuill

• Hyper
• men165 sec.
• women185
• Wedge test
• men 180sec
• women160
• Side plank
• men 165sec.
• women175

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Thank You
Questions?