Presentation on theme: "Core Stability for Runners 6 th June 2012. What is it? “Core stability” describes the ability to control the position and movement of the central portion."— Presentation transcript:
Core Stability for Runners 6 th June 2012
What is it? “Core stability” describes the ability to control the position and movement of the central portion of the body. Core stability training targets the muscles deep within the abdomen which connect to the spine, pelvis and shoulders, which assist in the maintenance of good posture and provide the foundation for all arm and leg movements.
Benefits Quite simply, good core stability can help maximise running performance and prevent injury. Power is derived from the trunk region of the body and a properly conditioned core helps to control that power, allowing for smoother, more efficient and better co-ordinated movement in the limbs. Moreover, well-conditioned core muscles help to reduce the risk of injury resulting from bad posture. The ability to maintain good posture while running helps to protect the spine and skeletal structure from extreme ranges of movement and from the excessive or abnormal forces acting on the body.
Neutral Spine Position Neutral posture is half way between flat back and arched back, however it is Important to remember that Everyone is different. What is normal for one individual is not normal for another. How to Find Neutral Position Feet hip bone width apart Toes pointing forward Shoulders back and down lengthening the spine up.
Engaging the TA Band (Transverse Abdominis) 1.Maintain correct Posture 2.Relax the abdominal muscles 3.Take a deep breath 4.As the breath is released pull in the abdominal muscles simultaneously contract the pelvic floor (no spinal movement)
The exercises- No equipment 1.Crunches 2.Oblique Crunches 3. The plank 4.Oblique Plank 5.Static Leg and Back 6.Dynamic Leg and Back 7.Hamstring Raises 8.Superman 9.Held Straight Legs 10.Controlled Lowering and Raising of Legs 11.Hundreds 12.Leg Extensions For all sessions you must warm up. A rhythmical warm up is best for Core.
Exercises- With Med Ball 1.Alternate Leg Raise 2.Russian Twist 3.180-180 4.Russian Twist legs off 5.Circles 6.Wood Chop 7.Standing Russian Twist 8.Squat Press 9.Straight Arm Swing 10.V-Ball
Things to remember Do not let you whole stomach tense up. Do not brace your lower abdominals to hard. Do not hold your breath It’s a good idea to do core as part of your cool down after running or on a cross training day. If possible always find neutral Spinal Alignment. Why not try adding core exercises to a regular training run? 400 metres/50 squats x4?