Welcome all to week 4 and the final part of our Core Series (Core Series Part 1, Core Series Part 2 and Core Series Part 3 are available here). I hope you’ve all been sticking to your program and if so I’m sure you’ll be starting to see some of the fruits of your labour. As always, if you aren’t feeling ready for these exercises please continue with the previous weeks. If you are still having difficulty then don’t hesitate to make an appointment with Jude Holroyd, Principal Physiotherapist at The Healthy Body Company Jordan Springs, or one of our team in Penrith who will be able to give you some individualised feedback.
This week we will be needing a Physio Ball, if you don’t have one, we can provide a 65 cm ball for $60 or $70 for a 75 cm ball.
Make sure that your ball is properly inflated and is on a soft surface such as a yoga mat or on carpet.
Start by having your hips just off the Physio Ball, keep your feet about shoulder width apart. Turn on your core, slowly crunch forward and lift your shoulder blades off the ball. Hold at the top for 1-2 seconds and lower back down to the starting position. Repeat 10-20 times.
If you can complete the above exercise pain free then attempt the same with slight rotation. Same starting position, always remembering to draw in your abdominal muscles. Once at the top of the crunch, add a slight rotation. On the return slowly return back to the starting position. Hold for 1-2 seconds and repeat 10-20 times.
Similar to the bridging exercise from previous weeks. This time place your head on the Physio ball. Walk your feet out in front of you shoulder width apart. Keep your thighs parallel with the ground. Activate your core, engage your glutes (bum muscles) and hamstrings to maintain a straight line from your neck to your knees.
Lie facing upward on floor with knees straight, feet resting on Physio ball, arms by side, turn on core and slowly lift your bum off the floor until your trunk and thighs are parallel forming a straight line. Hold for 3-5 seconds, slowly return to the starting position and hold for 10-20 times.
Russian Twist with Medicine Ball on Physio ball
Seated on the Physio ball with feet planted, hold the medicine ball out in front of you, maintain your core and gently rotate from side to side trying to keep you lower abdominal area facing straight ahead. Repeat 10-20 times
I hope you have all enjoyed this series. We have just touched on some exercises that you can use to improve your core strength. We work to create programs that are tailored to suit your specific sports, injuries and personal circumstances so if you’d like more then don’t hesitate to make a booking. Stay tuned for our next series. All suggestions welcome !