Does anyone have any experience with this. I am considering incorporating it to help reduce my risk of back injury. I recently injured my back and have since fully recovered without intervention other than rest and physical therapy. I have no mobility limitations or pain I am hoping to prevent this in the future. The cause of my back injury was not training, but sneezing lol.
Core performance for athletes
- Thread starter missyv
- Start date
S
sparrow
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SNEEZING 
wow!
I do a ton of core training so I can just tell you what I do and maybe you can find something you like. If you have acess to a bosu they are fantastic for core exercises. Some gyms have actual bosu classes. Doing crunches, bicycles, V-sits etc are great on them as they support your lower back if you need that, or not, if you don't You can also flip them over, put your ands in the handles or flat and do push ups or planks. Planks are notorious in core exercises and there are many variations such as one leg held up, one knee brought in, side planks, moving hips up and down etc. slight movements will hit different muscles. Using a stability ball is another good way to do core. If you investigate online or have a gym that has a poster of movements you'll get the hang of it in no time. Those are a few of the things I do and I've noticed a huge difference in my performance and endurance since.
wow!I do a ton of core training so I can just tell you what I do and maybe you can find something you like. If you have acess to a bosu they are fantastic for core exercises. Some gyms have actual bosu classes. Doing crunches, bicycles, V-sits etc are great on them as they support your lower back if you need that, or not, if you don't
You can also flip them over, put your ands in the handles or flat and do push ups or planks. Planks are notorious in core exercises and there are many variations such as one leg held up, one knee brought in, side planks, moving hips up and down etc. slight movements will hit different muscles. Using a stability ball is another good way to do core. If you investigate online or have a gym that has a poster of movements you'll get the hang of it in no time. Those are a few of the things I do and I've noticed a huge difference in my performance and endurance since.I think most inflatable items in these corporate gyms are over rated at best. Increasing core performance is a simple task. Follow these rules of thumb and you'll go far:
1. Exercises standing up require "core stability" (stand up and workout)
2. The "cores" main job is to keep your spine from over flexing/extending/rotating. To challenge this seek out movements that will cuase your torso to rotate and push and pull weight to the floor and/or above your head (i.e. torso twist, deadlift, shoulder press in a "split squat" stance.)
3. Your body must learn to subconciously recruit core muscle before other muscles. Practice pulling air into your stomach and breathing emphasizing your diaphragm (the same feeling when you cough....abs get contracted).
4. Start with what's necessary before you include circus tricks and strange position (good starters holding the pushup (plank) position....bridges...etc.
You can google these exercises if you are unfamiliar. Good luck to you
1. Exercises standing up require "core stability" (stand up and workout)
2. The "cores" main job is to keep your spine from over flexing/extending/rotating. To challenge this seek out movements that will cuase your torso to rotate and push and pull weight to the floor and/or above your head (i.e. torso twist, deadlift, shoulder press in a "split squat" stance.)
3. Your body must learn to subconciously recruit core muscle before other muscles. Practice pulling air into your stomach and breathing emphasizing your diaphragm (the same feeling when you cough....abs get contracted).
4. Start with what's necessary before you include circus tricks and strange position (good starters holding the pushup (plank) position....bridges...etc.
You can google these exercises if you are unfamiliar. Good luck to you
I was going to tear that post apart too, but TrainerTy just summed things up perfectly. Not to say that the stability balls are a complete waste. They're just a tool like anything else, and they have their place. Kind of like a hybrid club in your golf bag.
Missy, although the sneeze was the event that triggered an accute event, your back was undoubtedly already injured and you just didn't know it. People always tell me that they "hurt their backs picking up a newspaper" or "trying to brush their cat's teeth" (okay maybe not always), but the fact is your injury started possibly years ago when you stopped using some necessary muscle due to bad posture or lack of use. We are all in a slow, losing battle against gravity, and our bodies compensate over time.
To prevent further injury, follow the advice in trainerty's post. It might be effecatious to hire an experienced trainer to teach you proper form on all your lifts, just to prevent you from further feeding of your imbalance. Too expensive you say? How much do you think back surgery costs? Consider it a long term investment in your health and happiness.
Missy, although the sneeze was the event that triggered an accute event, your back was undoubtedly already injured and you just didn't know it. People always tell me that they "hurt their backs picking up a newspaper" or "trying to brush their cat's teeth" (okay maybe not always), but the fact is your injury started possibly years ago when you stopped using some necessary muscle due to bad posture or lack of use. We are all in a slow, losing battle against gravity, and our bodies compensate over time.
To prevent further injury, follow the advice in trainerty's post. It might be effecatious to hire an experienced trainer to teach you proper form on all your lifts, just to prevent you from further feeding of your imbalance
S
sparrow
Guest
Of course. I do agree. I started doing "core" stuff with basics as you mentioned, and now use the bosu and ball as training aides that let me do a greater mix of things that compliment what I train for. I feel that part of my success in getting a stronger core was due to these tools and my lifting posture has improved a lot more since incorporating them. I'm not one to endorse "toys" in the gym, but I do think they can be helpful if used wisely.
Thanks Sparrow, will definately check those things out.
TranierTy, thank you for your advice too. I have found several exercises that fit your description. I am incorporating a balance of them to see how it goes. I know thye won't fix what is wrong, just hoping to prevent any recurrences.
Jp, you are correct about the sneeze not being the initial injury. I was a nurse in the hospital for several years before I took a position in education. I am sure you can guess what I did ;-). When I sneezed I herniated the disc that was already in jeoprody. Luckily I have escaped surgery, but am still at risk for future problems. Have you found these exercises helpful in your clients?
TranierTy, thank you for your advice too. I have found several exercises that fit your description. I am incorporating a balance of them to see how it goes. I know thye won't fix what is wrong, just hoping to prevent any recurrences.
Jp, you are correct about the sneeze not being the initial injury. I was a nurse in the hospital for several years before I took a position in education. I am sure you can guess what I did ;-). When I sneezed I herniated the disc that was already in jeoprody. Luckily I have escaped surgery, but am still at risk for future problems. Have you found these exercises helpful in your clients?
I agree with sparrow...and fully disagree that stability tools such as balls, BOSUs, Sitfits are "overrated at best" or a "complete waste". You can certainly progress to using these toys, and they are very challenging and provide great results if used properly, of course. I do agree however, that a variety of exercises can be used to work the core that do not necessarily involve using the aforementioned tools. A very simple way to work your core without using any of the said tools is by challenging your proprioception. Perform exercises with your eyes closed, one eye closed, or looking up at the ceiling instead of at yourself in the mirror. This takes away your peripheral vision and eliminates your ability to see what your arms/legs are doing.
As mentioned by trainerty, anytime you are without support, you will be using your core. Try to do exercises standing up instead of sitting down. Instead of doing bent-over rows with one knee and one hand on a bench, simply do them bent-over, on two legs, and eventually on one. See how it goes?
If I have to say anything it’s a) use your imagination, b) look around…if you are lucky enough to be surrounded with some experienced and competent trainers, you will learn a lot from seeing what they do in the gym and asking them questions, and c) play safe!
**Proprioception: the ability to sense the position and location and orientation and movement of the body and its parts
As mentioned by trainerty, anytime you are without support, you will be using your core. Try to do exercises standing up instead of sitting down. Instead of doing bent-over rows with one knee and one hand on a bench, simply do them bent-over, on two legs, and eventually on one. See how it goes?
If I have to say anything it’s a) use your imagination, b) look around…if you are lucky enough to be surrounded with some experienced and competent trainers, you will learn a lot from seeing what they do in the gym and asking them questions, and c) play safe!
**Proprioception: the ability to sense the position and location and orientation and movement of the body and its parts
After reading some of Dan John's articles, I'm going to have to add in that rotational strength is also important, in pretty much every sport.
A good exercise to develop this is through throwing, such as the discuss or what have you. Dan John explained how throwing a handled medicine ball against a wall would aid you in not only strength development, but technique, as it would become intuitive. If you don't have access to a handled med ball like I don't, you can use an old car tire to throw against a wall.
Now I don't know about your condition or anything, but rotational strength should be worked on as soon as you're up to it. I'm sure you'll agree with me that everything you do in everyday life isn't linear, and that's where rotational strength comes in.
A good exercise to develop this is through throwing, such as the discuss or what have you. Dan John explained how throwing a handled medicine ball against a wall would aid you in not only strength development, but technique, as it would become intuitive. If you don't have access to a handled med ball like I don't, you can use an old car tire to throw against a wall.
Now I don't know about your condition or anything, but rotational strength should be worked on as soon as you're up to it. I'm sure you'll agree with me that everything you do in everyday life isn't linear, and that's where rotational strength comes in.