The Core Muscles Are Those Which Stabilize the Torso

Core Strength:

What is the “Core”?:  The “core” muscles are those which stabilize the torso.  Provides the foundation for all other muscles (i.e. of arms, legs, head/neck) to function. The functioning of every other muscle in the body will depend on how sturdy a foundation it has to work from.  A weak core affects: object manipulation, hand writing, walking, jumping, balancing, coordination, climbing, speech output/respiratory function, oral motor control, swallowing

The progression of strength in Development:  Development must first occur at the core, progressing outward to the shoulders and pelvis and continuing progression toward the hands/feet.  Large, generalized movements occur first, with gradual progression toward fine graded movements.  Flexion (joint bending) and extension (joint straightening) movements must occur first to develop rotational and side bending movements.  Developmental progression of positions: lying to sitting to quadruped (hands/knees) to standing: the development of each of the above principles occurs in each developmental position as a child progresses.

Tips in Exercising “The Core”  Controlled movement is KEY! Movements should be slow and controlled. Do NOT use momentum.  Maintain a steady midline position with the trunk, minimize excess movement. Bicycle:  Strengthens abdominals and legs  Works on coordination of a reciprocal movement  Functionally stabilizes the core and pelvis while performing a dynamic movement with the legs

 Lying on back  Begin with knees bent and feet flat on floor  Lift feet off floor  Alternate bending one knee toward chest while straightening the other leg away from body

Bridging:  Strengthens hips, knees, and stabilizers of the trunk (back and abdominal muscles)  Mimics the way these muscles are used functionally during many daily activities  Can be used to assist caregiving skills (i.e. diaper changes, putting on clothes)  Teaches child how to assist with mobility activities (i.e. scooting, weight shifting, relieving pressure, transitioning between positions)

 Lying on back  Begin with knees bent and feet flat on floor  Lift hips up off floor Leg Rolls:  Strengthens the abdominal and leg muscles while integrating rotation  Works on coordination of movement

 Lying on back  Begin with knees bent and feet flat on floor  Keeping knees together, rotate legs slowly to one side as far as can (using a slow motion)  Repeat to other side

Pike Position:  Strengthens abdominals and legs  Works on strength and endurance in sustaining a position

 Lying on back  Keeping knees straight and legs together  Lift legs up off floor with feet pointed toward the ceiling

Candle Position:  A progression of the Pike Position:  Requires further controlled strength and balance

 From the Pike Position, place hands on side of trunk  Lift hips up off the floor straight toward the ceiling

Happy Baby Pose:  Strengthens abdominals and legs  Works on strength and endurance in sustaining a position

 Lying on back  Lift legs with feet pointed up toward ceiling  Grasp feet with hands and hold  Straighten knees as much as possible

Crab walking  Strengthens hips, knees, and stabilizers of the trunk (back and abdominal muscles)  Mimics the way these muscles are used functionally during many daily activities  Progression of the Bridge  From a sitting position, lean back on hands  Bend knees, keeping feet flat on floor  Raise hips off floor and hold  March feet in place… OR…  Take alternate steps forward or backward with feet and hands “Wheels On The Bus Song” with Gross Motor Movements: 1. The Wheels on the Bus Go “Round and Round”:  Using the Bicycle movement 2. The People on the Bus Go “Up and Down”:  Using the Briding movement 3. The Wipers on the Bus Go “Swish Swish Swish”:  Using the Leg Rolls 4. The Doors on the Bus Go “Open and Shut”:  Beginning in the Pike Position, keeping legs together for “shut” and apart for “open” 5. The Babies on the Bus Go “Wah WahWah”:  With hands, holding feet while keeping legs as straight as possible 6. The Horn on the Bus Goes “Beep Beep Beep”: (Advanced)  Holding the Bridge and lifting one leg to stomp the foot on the floor with “Beep” 7. The Driver on the Bus Says “Move On Back”:  Holding the Bridge with entire torso off the floor and only hands and feet in contact with the floor, either march feet in place, or take steps alternately with hands and feet in a backward direction.