Romford & Ilford Family Chiropractic Ltd 313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX Website: www.chiropracticcare.co.uk Email: [email protected] Tel: 0208 252 1010 Exercises – Core stability The suitability of the exercises chosen will vary according to the therapeutic needs of each individual. However science and quality research from exercise professionals and chiropractic practitioners’ point towards the best long term outcomes with the inclusion of regular adjustments. There are three major groups: 1. Those focusing on the recruitment of the small deep-lying stabilizing muscles, transverses abdominus and multifidus, often taken from clinical Pilates. 2. Static bodyweight exercises focusing on developing stability and/or strength endurance in certain postures, and requiring co-contraction of the small stabilizer and larger mobilize muscles, such as the popular ‘plank’ exercise. 3. Traditional dynamic strength exercises for the prime movers of the trunk, often performed on the floor or Swiss ball. Consistency - take time to practice regularly and build into your own regular activity routine – “little and often” Dr James DC. If you feel pain or discomfort at any time you should stop and seek further advice from your chiropractor or exercise specialist. Symptomatic patients should always seek advice before moving on to progressions The side plank Step 1 The side plank. Lying on the side resting on the elbow, the hand on the hip. Tighten the abdominal wall by ‘bracing’, lift the hips off the floor and extend the hips forward. Step 2 Side plank This is a safe and effective exercise for the obliques and quadratus lumborum (a key lumbar stabilizing muscle). The level is basic to intermediate, and the muscles targeted are: Obliques (internal and external) Quadratus lumborum, Transversus abdominis Lie on side ensuring one hip is ‘stacked above the bottom hip. Hold position increasing the length of hold up to 60 sec. Perform 23 sets. Keep elbow under the shoulder to avoid body strain. Lower under control and repeat on opposite side.

Exercises – core stability the side plank

Download PDF Report

Upload
aaron-saund
View
57
Download
2

Embed Size (px)

Citation preview

Page 1: Exercises – core stability the side plank

Romford & Ilford Family Chiropractic Ltd

313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX Website: www.chiropracticcare.co.uk Email: [email protected] Tel: 0208 252 1010

Exercises – Core stability The suitability of the exercises chosen will vary according to the therapeutic needs of each individual. However science and quality research from exercise professionals and chiropractic practitioners’ point towards the best long term outcomes with the inclusion of regular adjustments. There are three major groups:

1. Those focusing on the recruitment of the small deep-lying stabilizing muscles, transverses abdominus and multifidus, often taken from clinical Pilates.

2. Static bodyweight exercises focusing on developing stability and/or strength endurance in certain postures, and requiring co-contraction of the small stabilizer and larger mobilize muscles, such as the popular ‘plank’ exercise.

3. Traditional dynamic strength exercises for the prime movers of the trunk, often performed on the floor or Swiss ball.

Consistency - take time to practice regularly and build into your own regular activity routine – “little and often” Dr James DC.

If you feel pain or discomfort at any time you should stop and seek further advice from your chiropractor or exercise specialist. Symptomatic patients should always seek advice before moving on to progressions

The side plank Step 1 The side plank. Lying on the side resting on the elbow, the hand on the hip. Tighten the abdominal wall by ‘bracing’, lift the hips off the floor and extend the hips forward.

Step 2

Side plank This is a safe and effective exercise for the obliques and quadratus lumborum (a key lumbar stabilizing muscle). The level is basic to intermediate, and the muscles targeted are: Obliques (internal and external) Quadratus lumborum, Transversus abdominis

Lie on side ensuring one hip is ‘stacked above the bottom hip. Hold position increasing the length of hold up to 60 sec. Perform 2-‐3 sets. Keep elbow under the shoulder to avoid body strain. Lower under control and repeat on opposite side.