Core Stabilization

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Core Stabilization

• Kristen Erlewine

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How to Progress Your Athletes

• Start with
• 10 second hold or to fatigue with 3 sets of 10
  repetitions
• Then progress to
• 20 second hold or to fatigue with 3 sets of 15
  repetitions
• Then progress to
• 30 second hold or to fatigue with 3 sets of 10
  repetitions

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Core Stabilization

• PRE-PHASE

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Abdominal Bracing

• Athlete should be
• Supine
• Knees flexed at 90 degrees
• Feet flat on floor
• Hamstrings should be relaxed

• Instruct the athlete to
• Draw belly button towards spine
• Pelvis should be in neutral position
• Trunk muscles should be contracted in unison
• Maintain pelvic neutral throughout contraction

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Core Stabilization

• PHASE I

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Supine Hip Bridging

• Instruct the athlete to
• Maintain abdominal bracing
• Lifts hips to ceiling
• Keep ASIS levels even
• Back in straight line with knees and shoulders

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Side Lying Hip Bridging (At Knees)

• Side lying position with body supported by elbow
• Knees are in flexed position
• Lift hips to ceiling while maintaining abdominal
  bracing
• Straight line through shoulder, back, hips and
  knees
• (you may place opposite hand on floor for extra
  support)

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Chest Extensions

• Raise chest off of table, while maintaining
  abdominal bracing
• Arms at each side, and feet should remain on table

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Planks

• Maintain abdominal bracing
• Place elbows and feet on table, and raise body
  into arrow position
• Back should maintain a straight line with no bend
  at hips

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Toe Taps

• Supine position maintaining abdominal bracing
• Knees flexed at 90 degrees and feet flat on table
  (hook lying position)
• Alternate touching toes to the table

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Three Point Crunches

• Partial sit-up
• Knees flexed 90 degrees/feet flat
• Maintain abdominal bracing
• Reaching to the right, then center, then left,
  equals one repetition

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Sideways Step (with tubing)

• Maintain abdominal bracing
• In squat position
• Tubing around ankles
• Step to the left and then step to the right
• Hips should remain as level as possible to avoid
  compensation

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Quadriped Alternating Arms

• On all fours maintain abdominal bracing
• Then alternate lifting arms
• Maintain stabilization to avoid shifting and
  compensation

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Reverse Crunch

• Lying supine
• Grasp end of table
• Maintain abdominal bracing
• Pull lower body up and over upper body
• Lift legs, hips and lower back off surface

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Trunk Rotation

• Seated
• Maintain abdominal bracing
• Rotate trunk to left then right
• Rotate as far as possible without lifting hips
  off table

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Hip Rotations

• Maintain abdominal bracing
• Hook lying
• Hold on to table
• Slowly rotate hips from left to right

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Core Stabilization

• PHASE II

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Supine Hip Bridging with Leg Extension

• Supine
• Maintain abdominal Bracing
• Hold hip bridging
• Keep ASIS level
• Alternate extending knee out straight
• At end of hold return to starting position, then
  begin next rep

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Dead Bug

• Hook lying (starting)
• Maintain abdominal bracing
• Fingers pointing towards ceiling
• Left arm/right leg move together
• Alternate tapping toes on floor
• Alternate left arm/right leg, and right arm/left
  leg

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Planks with Rock

• Abdominal Bracing
• Hold human arrow position while rocking body on
  toes back and forth.

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Side Lying Lifts (from feet)

• Maintain abdominal Bracing
• Side lying position with knees extended
• Elbow supporting body on table
• Lift hips towards ceiling
• Maintain straight body line

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Hip Extension on Table

• Prone position
• Grasp onto table
• Maintain abdominal bracing
• Lift legs together 12 inches past straight line
  of body

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Push-ups on Swiss Ball

• Maintain abdominal bracing
• Prone
• Feet on Swiss Ball (place SB up against table for
  support)
• Perform a push-up while maintaining abdominal
  bracing

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Swiss Ball Hamstring Curl

• Supine
• Maintain abdominal bracing
• Heels on Swiss Ball
• Lift hips off floor and pull ball towards buttocks

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Trunk Rotation with Medicine Ball on Swiss Ball

• Maintain abdominal bracing
• Maintain balance while sitting on Swiss Ball
• Place medicine ball in hands and rotate trunk
  from right side to left side
• Rotate as far as possible without lifting hips

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Wall Squats with Swiss Ball

• Feet shoulder width apart
• Maintain abdominal bracing
• Swiss Ball behind back
• Squat to 90 degrees and then return to starting
  position

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Chest Extension on Swiss Ball

• Prone position
• Hips on Swiss Ball
• Maintain abdominal bracing
• Place hands at sides
• Extend chest off of Swiss Ball
• Feet together less stable
• Feet apart more stable

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Ball Passes from Legs to Hands

• Supine
• Swiss Ball between lower legs
• Maintain abdominal bracing
• Lift legs to meet hands in middle of body and
  pass ball from legs to hands
• Extend arms behind head, then bring back to
  center of body, and pass ball to lower legs, and
  then lower the legs to the floor

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Quadriped Arm and Leg Lifts

• On all fours
• Maintain abdominal bracing
• Extend left arm/right leg
• Extend right arm/left leg
• Alternate lifting each side parallel to floor
• Maintain stabilization to avoid shifting and
  compensation

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Hip Rotation (with tubing)

• Maintain abdominal bracing
• Hook lying position
• Place tubing around thighs
• Rotate to opposite side with controlled movements
• Then switch sides with tubing and repeat actions
  on opposite side

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Lunges

• Maintain abdominal bracing
• Perform lunges
• Alternate stepping forward
• Make sure knee does not overlap ankle

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Core Stabilization

• PHASE III

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Hip Extensions (on Swiss Ball)

• Prone
• Maintain abdominal bracing
• Swiss Ball under abdominals
• Grasp onto table or stable object
• Extend hips parallel to ceiling

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Jack Knives

• Prone
• Swiss Ball at feet
• Hands on floor shoulder width apart
• Pull ball towards hands with feet, while
  maintaining abdominal bracing

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Planks with Rotation

• Prone
• Maintain abdominal bracing
• Start in human arrow position
• Rotate body, alternating sides

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Supine Hip Bridging on Swiss Ball

• Supine
• Maintain abdominal bracing
• Swiss Ball at feet
• Arms at side
• Lift hips off floor and keep ASIS level

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Medicine Ball Crunches On Swiss Ball

• Supine
• Maintain abdominal bracing
• Swiss Ball in small of back
• Arms extended overhead
• Arms remain extended with medicine ball in hands
• Perform a crunch with arms extended, bringing the
  ball overhead to the center of body, and then
  returning to starting position

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Side Lying Lifts on Swiss Ball

• Same as level two, with addition of Swiss Ball
• Maintain abdominal bracing
• Swiss Ball at feet
• Maintain straight line of body
• (can place Swiss Ball against wall for support)

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Hip Rotation on Swiss Ball

• Supine
• Maintain abdominal bracing
• Grasp onto table or stable object
• Swiss Ball placed in small of back
• Hips/knees flexed 90 degrees
• Rotate hips from left side to right side

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Supine Leg Lifts on Swiss Ball

• Supine, knees flexed 90 degrees/feet flat on
  floor
• Maintain abdominal bracing
• Swiss Ball under upper back, shoulders, neck, and
  head
• Alternate extending knees straight out, parallel
  with the floor

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Lunges on Unstable Surface

• Maintain abdominal bracing
• Perform lunge onto an unstable surface
• Knee should not overlap ankle
• Alternate forward leg
• (Dyna disc is being used in demonstration)

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Wall Squats with Ball Between Legs

• Feet shoulder width apart
• Maintain abdominal bracing
• Swiss Ball behind back
• Swiss Ball or other type of ball placed between
  thighs
• Squat to 90 degrees and return to starting
  position, while maintaining control of ball
  between thighs

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Alternating Arms and Legs on Swiss Ball

• Prone
• Maintain abdominal bracing
• Swiss Ball under abdominals
• Alternate lifting right arm/left leg and left
  arm/right leg parallel to floor

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Phase IV

• Functional Activity
• Can include
• Throwing
• Running ladders
• Step ups
• Weight lifting