Rethink the Way You Train Your Core

Presentation By: Scott Robin PT, DPT

Panelist: Johanna Diamond PT, DPT Goal Of This Powerpoint

My goal: to change the way you view the “core” and an introduce in how to train it

Who is this powerpoint intended for? • Those with low back, hip, knee, shoulder, foot/ankle pain • Those who want to prevent injury • Those who want to increase athletic performance Break-down of Presentation

1st Half of Presentation Educational Workshop (~ 15-20 minutes) • What is the core • How does it function

How to train core ● Exercise/demonstration 2nd Half of Presentation (~ 20 minutes) What Actually is the “Core”?

Traditional Perception Improved Perception The Real “Core” Explained

When thinking about the what the “core” is, I challenge you to think of it based on how the “core” is supposed to function, not just the individual muscles that create it

2 Roles of the “Core”: 1. Provide a stable base that your limbs can use to move

1. Transferring energy/force from lower body to upper body and vis versa Kinetic Chain

Body is made up of chain links (a.k.a joints)

- Ankles, knees, hips, lumbar spine, thoracic spine, cervical spine

Each chain link has different roles, and work together to produce functional movement

If one chain link not doing its role, compensations arise at nearby areas to pick up the slack

Compensations → lead to pain and poor athletic performance

Most Important Chain Link = Lumbar spine • When this is not doing it’s job, has the ability to affect the many regions of the body Core Stability

Core Stability Analogy • Core needs to be firm surface for rest of body to push off from

Real-Life Example of Poor Core Stability - Overarching Low Back When Running Wobbly Canoe = Runner’s Wobbly Core

Results in: • Weaker push off - slower running • Excessive extension in low back Different Layers of Core Muscles

There are different layers of core muscles

The deeper the layer, the more important the layer Layers, Donkey!

Upper Body Secondary Core

4 Layers of “Core” Muscles Lower Body Secondary Core

Less Deep Core Layer

Most Deep Core Layer Most Deep Core Layer

4 Muscle Can of Soda: Transversus Abdominis: front/sides draws abdomen inwards Multifidus: back stabilizes spine Pelvic floor: bottom stabilizes pelvis, floor for organs Diaphragm: top primary muscle of breathing

Function: Stabilize low back - prevent movement of spine/pelvis Less Deep Core Layer Erector Spinae

Muscles: Obliques Sides Rotation, Side Bending Rectus abdominis Front “6-Pack”, Sit-Up Muscle (flexion) Erector spinae Back Extension

Function: -Movement -Stabilization Lower Body Secondary Core

Muscles: Gluteus Medius - prevents pelvis tilting when standing on one leg Gluteus Maximus - extends the hips Piriformis - rotates the leg outward

Function: Stabilize pelvis Forces movement to come from the hips and not the back “The Core of the Legs” Upper Body Accessory

Muscles: Latissimus Dorsi - extend arm, stabilize spine/pelvis Lower Trapezius - keeps shoulder blade locked onto ribcage (from back) Serratus Anterior - keeps shoulder blade locked onto ribcage (from front)

Function: Stabilize Spine Stabilize Shoulder Blade on Rib-Cage “The Core of Shoulder” How to Train Your Core

Core Training Key Points: -Train Core Stability -When possible train the groups of muscles together, not individual muscles -Train Single Arm or Single Leg Movements -Train functional movement patterns (squat, hip hinge, lunge, etc.) Get Creative! You can combine any of these themes How to Themes: -Core Stability - Anti-Extension - Anti-Flexion & Hip Hinge - Anti Rotation - Anti-Side Bend & Single Leg Stability -Full Body Incorporation Core Stability - Anti-Extension

Deadbug

Front Plank Anti-Flexion & Hip Hinge

Hip Thrust Hip Hinge RDL When possible - do upper body workout movements with Single Anti-Rotation Arm only

Bent-Over Row Pallof Press Anti-Side Bend & Single Leg Stability

Side Plank Suitcase Carry (Walk) Single Arm Overhead Carry (Walk) Bonus - Full Body Transfering

Squat to overhead press How a Physical Therapist can help

You can learn all these muscles and functions, but identifying which ones you individually need to address should be done with an official physical therapy evaluation - that way you can find the most important ways to train for your individualized needs or goals Questions? Scott Robin PT, DPT, Cert. DN [email protected] React Physical Therapy - Lincoln Park (312) 380-1822