Presentation on theme: "Training the Core Injury Prevention, Athletic Performance and Rehabilitation Anthony DeLuca Physical Therapy Audience: Athletes & Populations with Low."— Presentation transcript:
1 Training the CoreInjury Prevention, Athletic Performance and RehabilitationAnthony DeLucaPhysical TherapyAudience: Athletes & Populations with Low Back Pain
2 Functions of the low back, or lumbar area, include: structural supportmovementprotection of certain body tissues.
3 Pain in the low back can relate to: the bony lumbar spinediscs between the vertebraeligaments around the spine & disksspinal cord and nervesmuscles of the low backinternal organs of the pelvis and abdomenskin covering the lumbar area.
4 The CoreCore is defined as the trunk / link between the upper and lower extremities.made up of the spine, pelvic girdle, and the rib cage.spine is made up of 33 vertebrae
5 APPROACH Sports specific performance goals focus more on : development of core musculature strengthpowerheavier loads (for strength)higher movement velocities (for power)Older adults usually focus more on core muscular endurance.
6 The best strategy might focus on each muscular characteristic: ENDURANCESTRENGTHPOWER
7 Muscles of the Core - Multifidus - Rotatores - Transverse Abdominus LOCAL MUSCLES- Multifidus- Rotatores- Transverse Abdominus- InterspinalisGLOBAL MUSCLESRectus abdominusExternal oblique abdominusErector spinae
8 ? Who Does Core Training Effect Athletes Endurance runners Weight LiftersPregnant WomenThose who suffer from low back painDiabeticsThe obese populationCardiac patientsThe Average Joe
9 Benefits to strengthening the core Transfers energy from the lower body to the upper bodyPositions the torso over the lower body to help prevent injuriesCorrects postural imbalancesPrevents injuriesDevelop functional fitness
10 I’m not an athlete. Why should I care? Because training the core results ingood cardiac and pulmonary healthreduced android fatStrengthening of the truckpressure away from the lower back
11 Core Training Helps Everyone Core strengthening involves physical activity so…..-blood starts to flow-calories are burned-fat content is decreasedCore training is also key for pregnant women- first group of muscles to weaken when pregnant are her truck muscles
12 Core Muscular Endurance Defined as the ability to produce submaximal muscle actions over extended periods.METHODSperformance of resistance exercises on unstable equipment- Swiss ball- Wobble board- Balance discCurl-ups on a Swiss ball vs. stable benchSlow and controlled paceSustaining constant tension
13 Core Muscular Strength Defined as the ability to produce maximal forceMETHODSGround-based free-weight exercisesUnilaterally rather than bilaterally- example squat, dead liftRecommended for healthy individuals without low back pain because of heavier loads used.Practice technique with light weights before heavy
14 Medicine Ball TossThis exercise focuses on muscular strength and powerSit-up or crunch position on your backSTEPS:Flex your arms to hold the ball overheadcrunch forwardlift your torso off the groundtoss the ball to a partner
15 Core Muscular Power Defined as the ability to produce force rapidly exercises that involve lighter loads and higher movement velocities.
16 Seated Russian Twists With Medicine Ball Sit on the floor with your knees bent.Lean back slightly to engage the abdominalsTwist and touch the ball to the floorQuickly rotate the ball from side to side.
17 Examples of core exercises on stability ball Seated pelvic tiltSeated lateral glidesSeated leg extensionsLumbar rotationThigh adduction
18 Weighted Planks:- Get in a plank position and then you have a partner place a flat weight on your back. -This will really add to the intensity of the plank.Partner ExercisePAIN!
19 Benefits of Stretching the Core Reduced muscle tensionIncreased range of movement in the jointsEnhanced muscular coordinationIncreased circulationIncreased energy levels
20 Cobra Stretch Lie down on stomach Engage your glutes and slowly lift your torso off of the floorKeep your hips and pelvis down on the floorLift your head back and look at the ceiling