The following link is a faculty driven project put together by the students in the Fall of 2016 HLAC Principles of strength class. We looked at core, low back, and hip exercises that emphasize stabilization of the Spine, Pelvis, and Hip joints. Also included are movements that strengthen the musculature of these joints when they are put through their full range of motion. These exercises are correctives for isometric stabilization and isotonic strength without compensation from accessory musculature. The students were able to recognize when compensation would occur due to multiple factors such as altered motor control, breathing dysfunction, weakness, or dominance in a particular region that was being tested. Simply click on the link and challenge yourself to the stabilization and strengthening exercises in the powerpoint.
AB EXERCISES
V’ups
1. Exhale as you crunch to a V position. Upper body lifts as far off the ground as possible, chest and vision up
2. Pass the ball, Inhale to starting position
Corkscrew
Instructions:
1. As you exhale, pivot on the feet bringing the weight to your chest. Push weight over opposite shoulder of the front foot.
2. Inhale as you rotate to a lunge position
Bench Kickouts-abs
Instructions:
1. Hands holding onto bench
2. As you exhale, kick legs out straight, chest up, core engaged.
3. Easier variation is sitting on the floor, hands to the side
1 Leg Fitball Bridge
Instructions:
1. Position foot so that the leg remains at 90 degree angle
2. Exhale pushing hips to ceiling keeping the core engaged
3. Arms crossed the chest for harder variation
Supported Rotational Fitball Ab
Instructions:
1. Postion fitball to support lower back, using a prop to support the right arm
2. As you exhale, rotate, bring the left side body towards the right bent knee which is moving towards the chest.
3. Emphasis on lower core, strong rotation, and minimal movement of the ball, the pivot point is the core…..not bracing with the foot that remains on the floor
4. Repeat setup for opposite side
Stationary Half ball abs
Instructions:
1. Half ball turned upside down, chest should be directly over the middle, arms straight in a plank position
2. Pull one leg in, holding the knee as close to the chest as possible.
3. As you fatigue, allow the ball the wobble back and forth, keeping the emphasis on engagement of lower core
4. Return to start postion, pull in oppostite knee to chest
Side Plank with Rotation
Instructions:
1. Proper alignment. Elbow is directly under shoulder, ankles-hips-shoulders should be in a straight line
2. Feet may be stacked on top of each other, or easier variation is to bridge on bent knees
3. As you exhale, bring the top hand down reaching thru the side body allowing the top hip to rotate towards the floor
4. Inhale, come back to proper alignment as described in step 1
5. Omit the movement if shoulder pain arisis
Half ball crunch
Instuctions:
1. Position half ball to support the lower back and glutes slightly off the ground.
2. Keeping the lower core engaged and the bent knee relaxed. The pivot point is the core, not pushing on the bent leg
3. Using a fitball or hands extended overhead, exhale as you crunch moving the straight leg closer to the chest.
4. Utilize the full range of motion and emphasis on pivoting on the core
Fitball Side Bends
Instructions:
1. Place the ball directly on the side of the hip, feet against the wall
2. Emphasis on keeping the hips and shoulders facing forward with good spinal alignment, gaze is forward, lower core engaged
3. Arms may be crossed overhead, straight or extended overhead, or fingers interlaced behind head
4. Inhale as you bring the side body over the ball, exhale as you contract the opposite external oblique
Stagnation Therapy 