Exercise Ball And Core Stabilization
-
Upload
kevin-connors -
Category
Technology
-
view
2.782 -
download
2
description
Transcript of Exercise Ball And Core Stabilization
Exercise Ball andCore Stabilization Class
Logan College of Chiropractic
Southroads Health Center
Spinal Stability
The bones, joints, discs, and other ligaments of the spine are adequately protected by the surrounding muscles, so as to avoid injury during sports and everyday activities.
Three Layers
• Deep Layer – spinal column with the bones, joints, and associated ligaments– Purpose: structure and nerve input
• Middle Layer – Multifidus, Trans. Abdominis, Quadratus Lumborum Musc.– Purpose: Static and dynamic stability support for
individual spinal joints
• Outer Layer – Large Muscle groups of the back and Abdomen– Purpose: Motion and energy transfer
Class Rules
• Ask Questions
• Work within Limits - Safety First.– Quality before Quantity
• No Judgment, No Inhibition
Basic Principles
Base of SupportThe wider the base, the more stable.
Decreasing width requires better balance and stability
Points of Stable and Unstable Contact
Progression from stable to unstable
Eyes open to eyes closed
Cat-Camel 1
Cat-Camel 2
Bracing
Seated on the Ball
Seated on the Ball
Seated on the Ball
Bird-Dog
Plank
Plank with Ball under Feet
Plank with Ball under Feet
Side Plank
Bridge
Bridge
Bridge with the Ball under Feet
Bridge with the Ball under Feet
Bridge with the Ball under Feet
Bridge with the Ball under Feet
Bridge with the Ball under Feet
Angels (wall or floor)
Angels (wall or floor)
Push Up Plus
Push up Plus
Bridge with Ball under Shoulders
Bridge with Ball under Shoulders
Bridge with Ball under Shoulders
Curl-Up
Dead Bug
Dead Bug
Front Bridge Forward Glide
Front Bridge Forward Glide
Kneeling
Initially, try curling toes around ball for extra stability.
Remember to brace!
Once stable, progress to without toes.
For an added challenge, hold a medicine ball in your hands and shift the weight around.
Partners – Toss a small ball back and forth. Challenge by tossing high and low.
Just for Fun
Please feel free to contact me with any questions you have concerning these or
any other exercises.
Thanks!