CORE STRENGTH
Core Strength is an important aspect of functional movement and stability. As core strength improves, stability of our cervical spine increases allowing the attenuation of a forceful impact throughout the body.
Below are some recommended exercises to assist in improving core strength and stability. Exercises should be completed at least twice per week.
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Recommended Exercise Sets & Repetitions
[4 sets x 15 reps]
Floor Bridge
​While lying on the floor, place an exercise ball under your lower legs and then raise up your buttocks.
Ball Reverse Curl-ups
While lying on the floor, place an exercise ball under your legs so that you can grasp it with your legs as you bend your knees.
Next, pick up the ball with your legs and draw your knees up towards your chest. Slowly return to the floor.
Start in a sitting position to attach a strap to your feet. Turn around to face the floor in a "push-up"full plank position. Hold the plank position in a spinal neutral position.
Next, bend at your hips to raise up your buttocks towards the ceiling. Keep your knees straight the entire time.
TRX Prone Pike
Ball Bridge
Start in a seated position on the ball. Next, slowly walk your feet forward so that the ball is on your upper back. Keep your buttocks and pelvis up off the ball and straight with your thighs.
Roll Out Pikes
Begin with feet on ball in push up position with core tight and back flat. Roll backward as far as possible keeping back flat. Use abs and shoulders to pull back into the start position then keeping the shoulders over the hands, raise hips up to ceiling. return to start position.
Sit on the floor facing the TRX anchor and attach the straps to your heels.
Lie down with your knees straight and lift your buttocks off the floor. Hold this position and then bend your knees and perform a hamstring curl. Straighten your knees and then move your legs apart from each.
TRX Hamstring Curl-Bridge
Ball- Band Resist Rotation
Sitting on an exercise ball holding an elastic band with both hands as shown.
Next, slowly bend and extend at your elbows while making sure your trunk does not rotate or bend.
Ball Seated Shoulder Flexion
While seated on an exercise ball, pull on elastic bands overhead.
Maintain tall posture the entire time.
Ball Seated Shoulder Extension
While seated on an exercise ball, pull on elastic bands downward keeping your elbows straight.
Maintain tall posture the entire time.