Core Stability: Basework & Supine Bridging (Part One)
In order to hold your pelvis, lumbar spine and hips in a neutral position a strong upper and lower core (trunk) is fundamental. The muscles of the trunk act as stabilizers for the upper and lower extremities and pelvis. The trunk muscles help transfer energy from the legs through the core (trunk) to the upper body and arms. 
This is important for people of all ages especially in rotational or asymmetric sports and activities.
The core (trunk) muscles form the stable support base for the body. The lower core consists of four main muscles: ‘the inner unit’ (1) – the transversus abdominus (TA) (lower abdominals), multifidus (deep, small muscle of the back), the pelvic floor muscles and the diaphragm. These muscles work together to support the back and pelvis. You want to learn to switch on your core on at a low level-like turning up the dimmer switch on a light (2).  This is the first of a series of a Core Stability Training articles that include Basework & Supine Bridging, Quadruped Bridging & Prone & Seated Bridging.
Lower Core Base Work
(Adapted after Richardson et al, 1999) (1)
Begin by lying on your back with knees bent up to 90 degrees. Try tightening your lower abdominals TA lightly. Switch on your core (like the dimmer switch on a light) (2) you should feel a light tension in your lower abdominal.
1. ‘Switch on Your Core’ with Leg Fall Out
- Once you have mastered isolating and tightening the TA with a normal breathing pattern, progress to sliding out one leg at a time.
- Keeping the TA “switched on” (under tension) during the entire exercise, slowly let one leg fall out to the side and then bring it back up to a count of 10. Repeat 10 times on each leg.
- This helps connect the upper and lower core.
- Repeat with the other leg, but be sure to keep the TA switched on the entire time and continue to breathe. Repeat 10 times on each leg.
2. ‘Switch on Your Core’ with Leg March
- Again, find and switch on your TA while lying on your back, knees bent up.
- Now march your feet up and down several inches for a count of 10 seconds.
- Don’t raise knees too high (not over 90 degrees).
- Repeat 10 times.
3. ‘Switch on Your Core ‘ with Limb Movement (Dying Bug)
- Again, find and switch on your TA while lying on your back, knees bent up.
- Now bring opposite arm and knee to 90 degrees, and then lower them to a count of 10.
- Alternate sides doing 10 repetitions on each.
Now that you are able to ‘Switch on the Core & Hold’ with different leg movements, it is time to connect the core to the extremities (arms and legs) with supine bridging exercises. The following exercises are designed to help to develop the upper and lower core and strengthen specific larger muscles in a dynamic and functional way. They have been chosen because they are functional in nature and reflect the current research on how our muscles and fascial tissue link together to form sling systems connecting the upper & lower core. As well by adding external resistance in the form of ball and bands you partially close the kinetic chain and by adding a balance challenge further augment the upper and lower core.
Supine Bridging Exercises
4. ‘Supine Bridging (stomach up)
- Lie face up on a mat with your feet on the floor and knees bent to 90 degrees.
- Keep the head and arms relaxed and ‘Switch on Your Core’.
- Lift your hips and low back (from tail bone to rib cage) until trunk is level.
- Hold for 4 seconds. Do 2-3 sets of 10-15 repetitions.
- Strengthens core and hips.
5. Supine Bridging (with ball or band resistance)
- Start as above and ‘Switch on Your Core’.
- Now push knees apart against the resistance of a stretch cord and lift your hips as above. Â This can also be done by squeezing a ball between knees for resistance.
- Hold for 4 seconds. Do 2-3 sets of 10-15 repetitions.
- Strengthens core and hips.
6. Physio Ball Bridges (with resisted arm extension)
- Start in a supine position with stretch bands in a diagonal pattern around your thighs and held in your hands.
- Place feet on a physio ball and squeeze a ball between your knees.
- ‘Switch on Your Core’, and raise hips up to spine neutral while squeezing the ball between knees and raising the stretch cords overhead in a diagonal pattern.
- Hold for 4 seconds. Do 2-3 sets of 10-15 repetitions.
- Strengthens upper and lower core and hips and arms.
7. Physio Ball Bridges (with arm extension & torso rotation)
- Start in a supine position with stretch bands in a diagonal pattern around your thighs and held in your hands.
- Place feet on a physio ball for an unstable base.
- ‘Switch on Your Core’, and raise hips up to spine neutral with stretch cords overhead in a diagonal pattern.
- Now try rotating the ball and hold for 4 seconds. Do 2-3 sets of 5-10 repetitions.
- Strengthens upper and lower core and hips and arms.
Rules of Core Strength
- Always start with ‘Switching on Your Core’ routine to re-educate the lower abdominals to work in a pre-anticipatory way. This is especially important after a lay off, after an injury, or when you have been mal-aligned or have low back or hip pain and stiffness.
- Approach traditional sit-ups with caution, as the elbow-knee movement places a lot of strain on the low back.
- Core exercises should be done at the end of strength workouts, or after hitting, so that they can adequately function as stabilizers during the exercise.
References
1) Richardson, C.A., Jull G.A., Hodges, P.W.,Hides, J. Therapeutic Exercise for Spinal Segmental Stabilisation in low back pain. Edinburgh: Churchill-Livingstone. 1999.
2) Petersen, Carl and Sirdevan, M (2006) Chapter 26 Core Training to Hold Neutral in C. Petersen and N. Nittinger. Fit to Play-Tennis, High Performance Training Tips.
Racquet Tech Publishing, Vista, CA, USA.
Source: Fit to Play™ & Perform
