CORE EXERCISES

Our Core Training Program focuses primarily on Anti-rotation exercises strengthening core muscles to resist external forces that could cause rotation or twisting of the body. This helps improve stability, coordination, and injury prevention in various activities, especially those involving rotational movements. We want to begin by strengthening Core Muscles. Anti-rotation exercises target the lumbopelvic complex, including the deep core muscles like the transverse abdominis, obliques. These muscles play a crucial role in maintaining spinal stability and preventing unwanted rotation. We also want to enhance Stability and Coordination. By resisting rotational forces, anti-rotation exercises improve the body’s ability to stabilize the core and maintain proper alignment during movement. This enhanced stability and coordination are essential for functional movements and athletic performance. Preventing Injuries is also another focus. Strengthening the core through anti-rotation exercises can help reduce the risk of injuries, particularly in sports and activities involving rotational forces. By strengthening the muscles that resist rotation, the body is better prepared to handle unexpected forces and maintain stability during movement. Our goal is to ultimately improve athletic performance. Anti-rotation exercises can also improve performance in sports and activities that require rotational movements. By enhancing core stability and coordination, individuals can generate more power and control.

SIDE BRIDGE

Side bridge is a very effective exercise to promote lower lumbar stability.  The side bridge isolates the lateral trunk muscles, quadratus lumborum muscle (QL), but is also minimizes activation of the rectus abdominus and spine extensors. This relative isolation allows an adequate training effect on the lateral trunk muscles while minimizing the overall spine load.

Side Bridge: Top Leg on Bench / Lower Leg 90° / ISO For time

• Lie on the floor on your side with legs straight, feet together
• Perpendicular to bench, place your top foot on bench
• Place your lower arm perpendicular to body, palm down with. Most of your body weight will be on this elbow.
• Drive bottom knee forward making a 90°, with foot dorsi flexed, (Toe Up), in line with opposite leg.
• Keeping the top leg straight, lift your hips and brace the trunk forcefully with hips in neutral position and shoulders square to your hips. Maintain this ridged torso posture throughout the exercise. Keep Head and neck in neutral position as well
• At the same time, create distance between your shoulder and ear to help activate your shoulder capsule for more stability
• Hold position for time and reps prescribed and repeat with other side.
• The emphasis here is to learn to maintain neutral spine by engaging one side of your hip and anterior core while properly activating and mobilizing the opposite side.