Static Floor Exercises

Core stability Programme

Remember to brace the abdominal muscles low effort essential if exercise too difficult do less Imagine you need a wee and you have diarrhoea. There is a queue for the loo- tighten those muscles by a third . Only a small amount of EFFORT. Static Floor Exercises Plank

Hold a straight body position, supported on elbows and toes.

Brace the abdominals and maintain a straight body line through feet, hips and head.

Side plank

Lie on one side, ensuring the top hip is above the bottom hip.

Push up until there is a straight body line through feet, hips and head.

Keep the elbow under the shoulder. Lower under control and repeat on opposite side.

Bridge

Lie on the floor with your knees bent and feet flat on the floor.

Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to upper body and shoulders remain on the floor.

1 Superman

Kneel on the floor and place your hands below your shoulders and knees below your hips.

Extend right leg back and the left arm forward.

Maintain a straight body line through extended leg, body and extended arm. Repeat with opposite limbs

Dynamic Floor Exercises

Side lying hip abduction Lie on your side with your top hip above lower hip.

BraceLie on the your abdominals side with andyour lift top leg hip up slowly and down

Side lying hip abduction- clam

Lie on your side with your top hip above the lower hip with knees bent at 90.

Brace the abdominals, lift both feet off floor and the lift top leg away from bottom hold for 10 and lower repeat 10 times

2 Oblique crunch

Lie on your back with your right ankle resting on your left knee.

Right arm is placed on the floor out to the side.

Keeping the right shoulder down, curl the left shoulder up to the right knee. Repeat with opposite limbs.

Straight leg raise

Lie on your back with knees bent. Brace your abdominals and lift your legs up straight in the air to an angle of 45 degrees keeping you back on the ground.

Keeping one leg in the air, slowly lower the other down to the floor. Only go as far as you can until you feel the lumbar spine start to move.

Keep bracing the abdominals and then lift the leg slowly back up. Repeat with the other leg.

Lying windscreen wipers

Lie on your back with arms out to the sides. Lift your legs straight up in the air until the hips are at 90 degrees. Keeping your legs straight and maintaining the hip angle, rotate the legs to one side. Go as far as you can keeping your upper back and shoulders on the floor. Bring the legs to a halt, pull them back up to the start position and then over to the other side.

3 One leg squat twists

In one leg squat position keeping alignment of knee over foot touch outside of foot with opposite hand, repeat 10 times and change sides.

Ball Exercises Sit-up and throw

You either need a partner to receive and pass the ball, or perform the exercise in front of a wall and use a medicine ball that will bounce back. Start in the sit-up position (knees bent) with hands up ready to receive the ball. Catch the ball and begin to lower back down. Control the movement with the abdominals and keep your hands above your head as you lower down. Once the shoulders are touching the floor sit back up and throw the ball forward at the same time.

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Sit and twist pass

Start in the sit-up position, knees bent feet flat on the floor. Your feet, knees and hips should remain reasonably still throughout this exercise, the rotation coming from your waist and not your hips. Hold your hands to one side ready to receive the ball. Catch the ball to that side and absorb the catch by turning your shoulders further to that side. Reverse the rotation turning back to the middle and release the ball. Continue rotating to the other side; receive the ball on the other side and continue.

4 45-degree sit, catch and pass

Start in the sit up position with knees bent and lean back at 45 degrees. Raise your hands in front of your face and receive a pass from a partner, around face height. As you catch the ball you must maintain your body position and gently throw the ball back.

One leg catch and pass

Stand on one leg with your hips square to the front. Hold your hands up ready to catch the ball which should be varied in their placement. Catch the ball and throw it back. Aim to move arms and/or turn your shoulders only.

One leg twist pass

Stand on one leg with hips facing square to the front. Hold the medicine ball slightly out in front and slowly twist from side to side.

The rotation comes from the waist only (not the hips), head turning with the shoulders.

Side touch downs

5 Start by sitting on the ground with knees bent, feet flat on the floor and holding the ball in both hands. Raise your feet off the ground and balance on your bottom. Rotate at the waist to your right and touch the ground by your right hip with the ball, lift the ball up, rotate to the left side and touch the ground by your left hip with the ball, lift the ball up and continue keeping your feet up off the ground.

Kneeling twist pass

Kneel upright with good posture. Twist the shoulders, arms and head round as far as you can to the right (start position). Partner passes you the ball. Twist round to the left side as far as possible and hand the ball to a partner. Turn back to the start position, receive the ball and continue.

Cross body pick and move

Start in a squat position with ball with ball by ankle draw in abdominals and bring ball up and across body with rotation and then down to ankle level repeat on both sides

http://www.brianmac.co.uk/corestabex.htm and Google images

6 July 2011 Bernadette Armstrong MSc MCSP