Core Stabilization Program

With any Core Stabilization Program, I think it is important to remember that each client is unique and that uniqueness can present itself in many ways. From the beginning I would start off with a thorough assessment trying to identify weaknesses or imbalances that may already exist (overhead squat assessment and single leg squat assessment are a good place to start). I think that before you implement any strategies you have to have a clear game plan, and assessing safety of implementing physical activity would be where I would begin. Once it has been determined that the client is cleared to safely begin an exercise program, I would start with movements designed to improve stabilization (phases 1 and 2 from the core training continuum).
Stabilization Training ( 1-3 sets)- with goal of improving stabilizing ability and neuromuscular control.
1. Prone Iso-Ab or “Planks”- is a good exercise that targets not only Transverse Abdominus but also the oblique’s and low back musculature. I have found that is someone has difficulty with their low back, one can increase their pitch and it seems to relieve any tightness. (This exercise can be progressed to one leg up).

2. Floor Cobra- I like this movement because it not only helps people learn how to fire their low back musculature, but I have found it helpful for teaching them how to activate their Rhomboids as well. (This movement can be progressed into a “Superman” incorporating more glute and hamstring activation).

3. The Floor Bridge- (progressing to floor bridge one leg, floor bridge with feet on a BOSU, and finally ball supine bridge with feet on the ball).

Once client is able to stabilize 3 sets with good control progressing through the exercise progression continuum I would advance them to core strength training movements.
Core Strength Training (2-4 sets) – dynamic movements through their full range of motion. Progression happens when the client is able to control the movements through all the sets.
1. Ball Crunch Ball Long Lever Crunch Ball Reverse Crunch- Abdominal isolation with progressing increase in difficulty (stable to unstable, low force to high force).

2. Ball Back Extension Ball Back Extension (Hands out)- Low back, glute and hamstring isolation. Glutes usually weak if hip flexors are tight (and they usually are).

3. Cable Rotation Cable Chop Cable Lift- All are good rotational movements incorporating internal and external oblique and TVA. Also requires the thoracolumbar musculature to stabilize the SI joint throughout the movements. The tempo can be increased from slow to fast, equipment could be altered from stable to unstable or known to unknown (change from cable to power band for example).
Finally, once the client has shown that they can control the movements through all sets and rep ranges at varying tempo and varying intensity one could move on to core power training.
Core Power Training (2-4 sets , 8-12 reps) with progression that is more activity specific.
1. Med. Ball Front Oblique Throw Med. Ball Side Oblique Throw Med. Ball Back Rotation Throw- all good transverse plane movements, and we all know that most functional movements occur in the transverse plane.

2. Med Ball Chest Pass Med. Ball Rotation Chest Pass – all of these movements can be progressed with incorporation of more speed, heavier balls, and incorporation of altered proprioceptive input. (Close eyes, ear plugs, etc.)
There are tons of other exercises that one can do as part of a core training program and most of them are good. There are also endless ways to “alter” an exercise to make it “different” and more challenging. I think that as long as one keeps in mind that you don’t progress until you are able to control the stage that you are in and that a program has to be designed with progression as a part of it, and is able to balance those 2 concepts, then it’s good.

Tags: Abs, Core, corrective exercise, Low Back, Stabilization

This entry was posted on Tuesday, October 6th, 2009 at 8:25 pm and is filed under Fitness, Fitness Educational Information, Matt's Blog Spot. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.