Plank for static stability: the goal for the average healthy young male and female is to be able to hold the plank position for 2 minutes. Remember to keep your head up and don’t let your body sag.Quadruped for static stability: hold the spine stable in the neutral position and bracing the core to keep the spine stable then lift the opposite arm and leg. Do three sets of 10 repsRolling patterns are for developing dynamic stability: practice rolling from face up to face down while using just the upper body or the lower body to control the movementSide bridge or side plank for static stability: the goal is to be able to hold this position for 1.5 minutesStart you static core stability program with the dead bug exercises. Lay on your back and point your arms up in the air and bring your hips and knees to 90 degrees. Brace your spine by tightening your core. Work on developing the capacity to breathe while maintaining intra-abdominal pressure before you start raising and lowering your legs.
Static core stability is the ability to hold the spine in the neutral position without bending while under load. Restoring static core stability is the starting point for most low back pain rehab programs as many spines are injured because they bent too far in flexion and buckled, while bending forward to pick something up. So for a period of time, about 2 months, flexing the spine while under load should be avoided and static stability training with exercises like the dead bug, quadruped, planks and side bridges are focused on. As the spine heals dynamic stability, the ability to maintain motor control, movement under load, without injury becomes the focus. Dynamic core stability training starts with rolling pattern exercises. The spine is meant to move rather than being held in a static position all of the time. While static core stability must be mastered an exercise program that focuses only on static stability can hold you back from resolving your pain and returning to peak performance. Our Core Rehab Program guides you through the right exercises at the right time, in order to not only resolve your pain but to return you to peak performance. Do you want to have less pain and be able to move better? To make an appointment please call: 07 3823 2282 or book online.
Static vs Dynamic Core Stability Exercises
August 15, 2021 by manager • News Blog Tags: dynamic core stability, static core stability •
Static core stability is the ability to hold the spine in the neutral position without bending while under load. Restoring static core stability is the starting point for most low back pain rehab programs as many spines are injured because they bent too far in flexion and buckled, while bending forward to pick something up. So for a period of time, about 2 months, flexing the spine while under load should be avoided and static stability training with exercises like the dead bug, quadruped, planks and side bridges are focused on. As the spine heals dynamic stability, the ability to maintain motor control, movement under load, without injury becomes the focus. Dynamic core stability training starts with rolling pattern exercises. The spine is meant to move rather than being held in a static position all of the time. While static core stability must be mastered an exercise program that focuses only on static stability can hold you back from resolving your pain and returning to peak performance. Our Core Rehab Program guides you through the right exercises at the right time, in order to not only resolve your pain but to return you to peak performance. Do you want to have less pain and be able to move better? To make an appointment please call: 07 3823 2282 or book online.