Exercise Ball And Core Stabilization

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Exercise Ball and Core Stabilization Class Logan College of Chiropractic Southroads Health Center

description

Great workouts to get your core muscles activated and strong to help stabilize your spine and posture; as well as, help prevent injuries during resistance workouts

Transcript of Exercise Ball And Core Stabilization

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Exercise Ball andCore Stabilization Class

Logan College of Chiropractic

Southroads Health Center

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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.

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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

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Class Rules

• Ask Questions

• Work within Limits - Safety First.– Quality before Quantity

• No Judgment, No Inhibition

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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

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Cat-Camel 1

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Cat-Camel 2

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Bracing

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Seated on the Ball

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Seated on the Ball

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Seated on the Ball

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Bird-Dog

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Plank

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Plank with Ball under Feet

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Plank with Ball under Feet

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Side Plank

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Bridge

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Bridge

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Bridge with the Ball under Feet

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Bridge with the Ball under Feet

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Bridge with the Ball under Feet

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Bridge with the Ball under Feet

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Bridge with the Ball under Feet

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Angels (wall or floor)

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Angels (wall or floor)

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Push Up Plus

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Push up Plus

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Bridge with Ball under Shoulders

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Bridge with Ball under Shoulders

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Bridge with Ball under Shoulders

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Curl-Up

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Dead Bug

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Dead Bug

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Front Bridge Forward Glide

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Front Bridge Forward Glide

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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.

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Just for Fun

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Please feel free to contact me with any questions you have concerning these or

any other exercises.

Thanks!