- 1.
- Structural Core Wellness Improving total body functionwith a
strong, balanced, flexible core
- Presented by Dr. Peter GrataleD.C., C.S.C.S.Wellness &
Fitness Adviser
2.
- Part 1 - Balanced posture
- - Visual assessment - Upper crossed syndrome - Lower crossed
syndrome - Outcome assessment - Postural correction protocol-
Postural correction exercises
3. Part 2 The PowerCentering Core
- - Center of gravity - Core muscles - Activating the core - 5
step PowerCentering technique - Centered movement
4. Part 3 Core Tests
- - Core strength and stability test - Pelvic stability
assessment - Horse stance squat - Gluteal balance test - Two Step
centering test
5. Part 4 - Core Exercise Programs
- - Beginner's PowerCentering - Intermediate Core Power - Lunatic
Core Workouts
6. BalancedPosture 7. Start by taking a postural picture 8. All
striated muscles of the body respond to stress in different but
predictable ways. Simply stated, certain muscles tighten while
others weaken when exposed to the same stressors. Janda's formula
for predicting tight and weak muscle groups helps explain why so
many clients present with the same aberrant postures. Investigators
now believe these muscle imbalance patterns develop from a
bombardment of abnormal neurologic information to the spinal cord
and brain, due to tension, trauma, poor posture, joint blockage,
genetic influences, excessive physical demands or habitual movement
patterns. Visual Assessment Vladimer Janda, M.D. 9. Upper Crossed
Syndrome Notice how the tight line (a) passes through the levator
scapulae, upper trapezius and the pectorals, causing shoulder
elevation and scapular protraction. Inhibition in the deep neck
flexors and lower shoulder stabilizers (b) permits this asymmetry.
Tight, Facilitated: Pectorals Upper Trapezius Levator Scapulae
Sternocleidomastoid Anterior Scalenes Suboccipitals Subscapularis
Latissimus DorsiWeak, Inhibited: Longus Capitis & Colli Hyoids
Serratus Anterior Rhomboids Lower & Middle Trapezius Posterior
Rotator Cuff 10. Lower Crossed Syndrome The lower crossed syndrome.
The tight line (a) travels through the iliopsoas and lumbar
erectors, which pull and hold this aberrant swayback posture.
Reciprocal inhibition weakens the abdominals and gluteals (b)
allowing this dysfunctional pattern to develop. Tight,
facillitated: Iliopsoas Rectus Femoris Hamstrings Lumbar Erectors
Tensor Fascia Latae Thigh Adductors Piriformis Quadratus
LumborumWeak, inhibited: Rectus Abdominis Gluteals Vastus Medialis
Vastus Lateralis Transversus Abdominis 11. Outcome assesment
- Record pre and post- Height- Weight- Waist circumference- Hip
circumference- Bodyfat percentage- Postural picture (they WILL SEE
the difference!)
12. Postural Correction Protocol Video Coming Soon 13. Postural
Correction Exercises Video Coming Soon 14.
- - Center of Gravity - Dan Tien - Hara - Powerhouse - The Core
An inch or two below the navel inside the belly
15.
16.
- Contracting the Pyramidalis Muscle
- - pull navel to spine - pull navel away from belt buckle - pull
lower abs in - suck in the gut - roll pelvis back - lower ribs tall
and skinny
17.
- Five Step PowerCentering Technique
- Focus your mind to center
18. Breathe to your center 19. Stand Tall (hang from ceiling)
20. Ground (feet root into ground) 21. Balance (sway) to center
22.
- -Initiate movement from center - Activate the powerhouse -
Scoop the abs - Pull the navel to spine - Focus on the center -
Engage the core
23. 4 Core Tests
- - Core Strength and Stability Test - Pelvic Stability
Assessment - Glute Balance Test - Two Step Centering Test
24.
- Core Strength andStability Test - overview
- - Determines current core strength and gauges progress over
time- Monitors the development of the abdominal, hip and lower back
muscles- Equipment needed:flat surface, mat, watch - Analysis of
the result is by comparing it with the results of previous
tests
25.
- 1. Assume the basic plank position. Hold this position for 60
seconds2. Lift your right arm off the ground. Hold this position
for 15 seconds3. Return your right arm to the ground and lift the
left arm off the ground. Hold this position for 15 seconds4. Return
your left arm to the ground and lift the right leg off the ground.
Hold this position for 15 seconds5. Return your right leg to the
ground and lift the left leg off the ground. Hold this position for
15 seconds6. Return your left leg to ground and lift your right leg
and left arm off the ground. Hold this position for 15 seconds.7.
Return your right leg and left arm to the ground and lift your left
leg and right armoff the ground. Hold this position for 15
seconds8.Return to the basic plank position (elbows on the ground).
Hold this position for 30 seconds
26.
- Core Strength and Stability Test
- Position #1 - Assume the basic plank position and hold for 60
seconds
27.
- Core Strength and Stability Test
- Position #2 Lift left arm off floor and hold for 15
seconds.
28.
- Core Strength and Stability Test
- Position #3 Lift right arm off floor and hold for 15
seconds
29.
- Core Strength and Stability Test
- Position # 4 Lift left leg off floor and hold for 15
seconds
30.
- Core Strength and Stability Test
- Position # 5 Lift right leg off of floor and hold for 15
seconds
31.
- Core Strength and Stability Test
- Postion # 6 Lift right arm and left leg off floor and hold for
15 seconds
32.
- Core Strength and Stability Test
- Position # 7 Lift left arm and right leg off floor and hold for
15 seconds.
33.
- Core Strength and Stability Test
- Postion #8 Resume full plank position and hold for 30
seconds
34.
- Core Strength and Stability Test
Video Coming Soon 35.
- Pelvic Stability Assessment
- - Determines current pelvic and lower extremity stability and
gauges progress over time- Monitors the development of the spinal,
hip and lower extremity joints and muscles muscles-Equipment
needed:flat upright smooth surface, digital camera - Analysis of
the result is by comparing it with the results of previous
tests
36.
- Pelvic Stability Protocol
- 1. Have patient stand with feet wider than shoulder width, toes
pointed out. Modification for asthenic patient is leaning against
smooth door or wall. 2. Ask patient to slowly descend into squat
bending knees in line with toes while keeping upper body upright.
3. Observe symmetry of descent. In particular observe planes of
movement of ankles, knees and pelvis/hips while also observing for
arch pronation/supination. 4. Do as many reps as necessary to
assess and make corrections along the way to improve movement
mechanics.
37.
Video Coming Soon 38. The Glute Balance Test - Objective - The
objective of the Balance Test is to monitor the development of the
athlete's balancing and centering skills.- Equipment Needed None.
It is advisable to do this test barefoot. The appropriateness of
proper fitting footwear can also be tested by comparing the athlete
performing the test with and without footwear. - Conducting the
Test to score, circle to the level you complete. The balance test
is a 3 minute test (1 minutes each side) and is conducted as
follows: 39. The Glute Balance Test
- Position #1Standing erect, shift your weight to the right leg
and foot and bend forward as you lift and extend the left straight
leg backward. Hands and arms lift straight out to the sides. Hold
this position without touching the ground with either hands or left
foot for 30 seconds.
40. The Glute Balance Test Now slowly tilt your arms while
turning your torso left and right like an airplane banking and
rolling. Do a few repetitions each way for 30 seconds. Feel the
strength and contraction of the butt muscle of the fixed right
lower extremity as you roll. This also serves as an exercise to
strengthen the gluteus muscles. 41. The Glute Balance Test Video
Coming Soon 42. The Glute/Balance Test To complete the test
- - Come back to the centered hood ornament starting position and
close your eyes. Hold for 30 seconds. This will be difficult
because closing the eyes causes you lose a basic balance cue, your
sight. - Place your left foot back on the ground and shake out the
muscles in both legs. - Repeat the above test steps with the left
foot and leg on the ground, right straight leg extended up and
back.
43. Two Step Centering Test The two step is an intermediate test
and exercise that requires agility, balance and coordination.The
Two Step is a martial art movement borrowed from the great Japanese
martial art of Aikido.- Objective- The objective of the Two Step
Test is to monitor the development of the athlete's agility and
centering skills while in motion.- Equipment Needed None. It is
advisable to do this test barefoot. The appropriateness of proper
fitting footwear can also be tested by comparing the athlete
performing the test with and without footwear. - Conducting the
Test to score, circle to the level you complete.The Two Step test
is a 3 minute test.It can be strenous to the knees so proceed with
caution. Start slowly and increase the speed of execution with
focus on the center. 44. Two Step Centering Test
- - Start the exercise in a ready balanced action position with
the right foot forward, left foot backward, focusing your gaze to
the floor directly in front of you. - Spin quickly on the right
foot as you bring your left foot forward and plant it in the
opposite direction for the first step. - Continue spinning on the
left foot as you bring the right foot behind you and plant it for
the second step. Reverse the steps to repeat the movement for
repetitions. - The exercise is performed as a continuous movement
with a little hop in the middle. Notice you start with your right
toe forward facing one way and end up with left toe forward facing
the opposite direction.- Try to maintain balance and only take TWO
steps, rotating your feet so they face in the correct direction. As
you dance back and forth, visualize a martial artists balanced
twirling.
45. Core Exercise Programs Videos Coming Soon