#core activation

[body-works-physio]

Inner Thigh Strengthening

Body Works Sports Physiotherapy 604-983-6616 233 West 1st St #420 North Vancouver, BC V7M 1B3 http://www.body-works.ca

Do you love to run hike or play soccer? Try our simple strengthening exercise that will help you run stronger, show more control and avoid injury.

Hi this is Dana Ranahan from Body Works Sports Physiotherapy in North Vancouver and I'm here today to show you an exercise to work on strength around your hips and pelvis area.

One of the big things we have when we return to sports or running, soccer, various activities is an ability to control our pelvis on top of our leg. So when we stand on one leg, can we stay neutral and not lose control. Then we need to be able to kick our soccer ball, or to run, whatever it might be.

So the exercise we're going to do today is for your inner thigh and we're going to work on grabbing a piece of band and now I'm going to work on standing on one leg and trying to maintain my balance as I bring the band back and forth. Trying to keep control through the pelvis. Working through the full range and usually I add some core activation too. Breathing out, engage my core, breathe in, come back out, breathing out, engage my core, breathe in come back out. And you work on controlling this leg while this leg is moving and then switch to the other side.

So for inner thigh strengthening give that a try. If you have any other questions, check out our website at www.body-works.ca

[body-works-physio]

Want a Stronger Core? Try Our 4 Point Kneeling Arm Weight Shift Exercise

Body Works Sports Physiotherapy 604-983-6616 233 West 1st St #420 North Vancouver, BC V7M 1B3 http://www.body-works.ca

Need a stronger core? Try our simple video. To determine if this is right for you, come on in for a physiotherapy assessment at our clinic. We are happy to help you get the best exercise program for your body.

In hands and knees position find a neutral spine so that your arms are underneath your shoulders so your hands land underneath your shoulders, knees are underneath your hips. We want to find a neutral spine position so that the upper back doesn’t get too saggy in through here. That you can kind of lift up between your shoulder blades like you’re going to push away. And then we want you to work on now alternating weight shift through the arms. So as you breathe out, think about keeping your spine and shoulders strong, your core comes on and then unweight one arm and try to maintain your spine neutral so it doesn’t twist. Good, breathe in, lower down, breathe out alternate sides. Keep the left shoulder strong now, lift the right hand. Good now try to keep the spine neutral as you do that repeating, probably 10 to 20 times until you start to get a bit tired.

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[physioworksaus]

Why Are Agility & Sports-Specific Exercises Important?

Agility and Sports-Specific Exercises aid in the development of improved quickness and speed required for your return to sport. Every sport is different, so it is always best to seek the advice of your sports physiotherapist for the most effective and appropriate exercise prescription. Always precede agility exercises with a warm-up and flexibility program. All exercises should be performed with intensity and perfect body mechanics (i.e. upright posture, deep core activation, and biomechanical correction). Always allow for adequate recovery time between sessions. More information:

Gait Analysis

Balance Enhancement Exercises

Biomechanical Analysis

Stretching Exercises

Prehabilitation

#Agility #Posture #StretchingExercises #SportsInjuries #Prehabilitation #BiomechanicalAnalysis #CoreActivation #SportSpecificExercises

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[katstene]

How to contract your core.

There are many different ways to bring on your core muscles and not every way works for everyone - like life in general. Here are the top 5 cues that I use with my patients when trying to get them to contract their core muscles. The important information to know first is that your 'core' is a group of muscles that should come on to stabilize your spine and pelvis prior to movement. They include: the pelvic floor muscles, transverse abdominus, the diaphragm and multifidus. It's not particularly important to know the anatomy, just that you should feel a lifting sensation from the front of your pelvis (as if you were stopping weeing mid-flow), a gentle pulling in sensation from the lower belly and you continue to be able to breathe! The core muscles only need to contract at 10% of a maximum contraction so lighter is better! 1. Contract your pelvic floor as if you were stopping weeing mid-flow. Try not to grip your buttocks or back passage. You should feel your belly also draw in slightly & still be able to breathe. 2. Imagine there is a spring and it's pulling your front hip bones together. 3. Imagine you are a pair of pants and you 'zip' yourself up from the pubic bone to the belly button 4. Imagine there was a string connected from your pubic bone at the front of the pelvis to the base of your spine & gently pull the string back and up 5. Gently draw your lower belly in (from where our pant line is) towards the spine. With all of these different cues there should be a similar light holding and lifting sensation and on releasing the core you should feel a dropping of the pelvic floor muscles and a relaxing of the lower belly. If you can't feel the 'let go' your are probably contracting your abdominal muscles too hard; so try again more gently. To build strength of the core start by holding the contraction for 3 breaths x 10, then start adding arm and leg movements. If in doubt, check with your Physio.