Core Stability Bridging (Part Two)

Core Stability Bridging (Part Two)

This is the second of a three part series of Core Stability Training. All of the exercises can be made more difficult using external resistance from balls and stretch bands as well as balance equipment like half foam rolls, wobble boards or balance pods.

The trunk muscles help transfer energy from the legs through the core (trunk) to the upper body and arms. This is especially important in rotational or asymmetric swinging sports like tennis, golf and soccer.

Begin with Base Work (see the previous article Basework & Bridging: Part One)

Start by lying on your back with knees bent up to approximately 90 degrees. You want to learn to switch on your core on at a low level-like turning up the dimmer switch on a light. You should feel a light tension in your lower abdominal and pelvic floor muscles.

Now that you are able to ‘Switch on the Core ‘ with leg and movements, it is time to connect the core to the extremities (arms and legs) with some bridging exercises using  resistance bands and balls. The following exercises are designed to help to develop the core and to 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 core.

Bridging Exercises

  1. Quadruped Bridging
  • Assume a quadruped bridge position with hands under shoulders and knees under hips.
  • Let your back arch down like an old swayback horse.
  • Now ‘Switch on Your Core’ like a dimmer switch as you suck your belly button to your spine and hold for 10 seconds.
  • You can also do some light rocking back & forth, side to side and on the diagonal to challenge core more.
  • Do 2-3 sets of 10-15 repetitions.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

2. Quadruped Bridging (knee circles)

  • Assume a quadruped bridge position with hands under shoulders and knees under hips.
  • ‘Switch on Your Core’ like a dimmer switch.
  • Stabilize –keeping your back flat and lift one leg to the side and rotate it for  4 seconds.
  • Do 2-3 sets of 10-15 repetitions.

 

 

 

 

 

 

 

 

 

 

3. Quadruped Bridging with Arm Raise

  • Assume a quadruped bridge position with hands under shoulders and knees under hips.
  • ‘Switch on Your Core’ like a dimmer switch.
  • Stabilize –keeping your back flat and raise 1 arm or leg up and hold for 4 seconds.
  • Do 2-3 sets of 10-15 repetitions.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

4. Supine Bridging (with stretch cord abduction)

  • 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.
  • Push knees apart against stretch cord and lift your hips as above.
  • Hold for 4 seconds. Do 2-3 sets of 10-15 repetitions.

 

 

 

 

 

 

 

 

 

 

5. Supine Bridging (with stretch Band diagonal pull)

  • Start as above.
  • ‘Switch on Your Core’, push knees together against the ball and lift your hips as above.
  • With a stretch cord secured around feet do a diagonal pull with alternating arms. arms
  • Do 2-3 sets of 10-15 repetitions.

 

 

 

 

 

 

 

 

 

 

Rules of Core Strength

  • Always start with ‘Switching on Your Core’ routine to reeducate 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.

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Vancouver Health Coach