Correcting Forward Head Posture with the Hip Hinge Office workers and athletes that experience neck pain, limited shoulder flexibility, and mid back stiffness can utilize the following movement to restore their posture. Training a neutral spine position removes the need to try to rigidly maintain a good posture at work. It restores the awareness of […]…
Improving Rotary Stability with the Rotary Glute Bridge The glute bridge is a fundamental movement for training hip extension. The glute bridge with posterior pelvic tilt (pelvic lift) is often used in physical therapy and chiropractic clinics to treat low back pain. The glute bridge is a great pre-workout exercise that teaches the glute max […]…
The Ab Wheel Rollout Anterior Core Stability The abdominals play an important role in anterior core stability. The abdominals posteriorly tilt the pelvis and flatten out the low-back. Good abdominal function is necessary to prevent anterior pelvic tilt and lumbar hyper-extension (see illustration B). This anti-extension role is crucial during deadlifting and overhead pressing. Illustration […]…
Balloon Breathing for Core Stability The Value of Blowing Up A Balloon The Postural Restoration Institute (PRI) covered balloon breathing in this article. This week’s exercise is an adaptation of the balloon breathing used in their “90/90 bridge with ball and balloon.” Strength and conditioning coaches and manual therapists can check out the home study […]…
Rotary Band Plank Core Stability: The Rotary Band Hold The rotary band plank (also known as the rotary band hold) is a core stability exercise that strengthens the abdominal obliques. The obliques resist unwanted rotation at the lumbar spine. Anti-exercises build core stability, which is the ability to resist and/or control movement. Core stability is […]…
Core Stability Training Core Stability Versus Core Strength Core stability has a different meaning than the phrase ‘core strength’. All movement originates from a stable core. Core stability is the ability to resist and control movement. The core stabilizes movement and the hips drive it. Core Stability is related to Movement Competency Core Strength is […]…
The RKC Plank Almost all athletes are familiar with the front plank, however, very few gym members have heard of the RKC plank. The traditional front plank is great for learning how to align and stabilize the spine. Once an athlete is able to hold a regular plank with good form – there is a […]…
The Bird-Dog Exercise & Rotary Stability The bird-dog exercise is a movement that mimics the developmental pattern of crawling. Crawling involves opposite arm and leg movement – outward from a stabilized core. The integration of shoulder flexion and hip extension with core stability is a requirement of many movements found in the gym. What is […]…
Banded Breathing for Core Stability This exercise restores diaphragm function for improved core stability. A band is tied around the lower ribcage to encourage lateral expansion of the lower ribcage. Diaphragmatic breathing is different than chest breathing and often confused with belly breathing. If you are just breathing into your belly and not expanding the […]…
Glute Activation Exercises The quadruped hip extension is a great pre-workout exercise that activates the glutes from a quadruped position while training core stability. Anterior core stability is needed to maintain a neutral lumbar curve, rotary stability to prevent hip rotation, and lateral stability for balance. Incorporating core stability and glute activation exercises into your […]…