by Carl Petersen BPE, BSc(PT)
This is the first of a 3 part series of a Core Stability Training articles.
The muscles of the trunk act as stabilizers for the three-dimensional upper core (scapula, thoracic spine, and shoulder) and lower core (torso, pelvis, and hips) (Petersen et al ,
2004). In order to hold your pelvis, lumbar spine and hips in a neutral position a strong upper and lower core (trunk) is fundamental. The muscles of the trunk act as stabilizers for the upper and lower extremities and pelvis.
The core (trunk) muscles form the stable support base for the body. The core consists of four main muscles: ‘the inner unit’ (Richardson et al, 1999) - the transversus abdominus
(TA) (lower abdominals), multifidus (deep, small muscle of the back), the pelvic floor muscles and the diaphragm. These muscles work together to support the back and pelvis.
Whether starting from the center or not, 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 sports. Human movement outside a single plane is a complex blend of muscles and joints working in 3 dimensions to shorten, lengthen, stabilize and provide optimum function.
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Depending on the country, county, gym, or health and fitness professionals and coaches you talk to, they will have different ideas about core stability, how to train it, and how to cue it. For the purposes of this article, I will use the cue switch on your core. You want to learn to switch on your core on at a low level-like turning up the dimmer switch on a light
(Petersen, 2006).
Thinking of switching on your core will help connect the upper and lower core musculature through the central core “inner unit.” Other descriptions for cueing or isolating the core muscles that are pelvic tilt, which has been replaced by pelvic tension, and suck your belly button to your spine. Australian strength coach
Ian King (King,2003) from speaks of keeping the “tummy thin” and Vancouver physical therapist Alex
McKechnie uses “fire the core and sustain” (McKechnie & Celebrini, 2002).
Use whatever cue you need, but use it regularly and switch on your core before all movements including exercise. Following are a number of core stability exercises in

bridging positions that are taken from our Fit to Play™ & Perform DVD series. (Petersen
& Nittinger, 2007)
Base Work (adapted after Richardson et al, 1999)
Begin by lying on your back with knees bent up to 90 degrees. Try tightening your lower abdominals TA lightly. Switch on your core (like the dimmer switch on a light) You should feel a light tension in your lower abdominal.
1. 'Switch on Your Core' with Leg Slide

Once you have mastered isolating and tightening the TA with a normal breathing pattern, progress to sliding out one leg at a time.
 Keeping the TA “switched on” (under tension) during the entire exercise, slowly straighten one leg while sliding it along the surface of the floor and then return to the start position to a count of 10.

This helps connect the upper and lower core.

Repeat with the other leg, but be sure to keep the TA switched on the entire time and continue to breathe. Repeat 10 times on each leg.
PHOTO- Leg Slide
2. ‘Switch on Your Core' with Leg Fall Out

Again, find and switch on your TA while lying on your back, knees bent up.

Now let one leg fall out to the side and then bring it back up to a count of 10.
Repeat 10 times on each leg.

Don't let the opposite hip come up.
PHOTO- Leg Fall Out
Now that you are able to properly 'Switch on the Core & Hold' in a supine (back lying position) with movements, it is time to connect the core to the extremities (arms and legs) with seated bridging exercises. 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
3. Supine Bridging (Ball Squeeze)

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’.

Place a ball between your knees and squeeze it lightly.

Now lift your hips and low back (from tail bone to rib cage) until trunk is level.

Hold for 4 seconds. Do 2-3 sets of 10-15 repetitions.

Strengthens core and hip rotators..

4. Supine Bridging + Arm March

Start as above.

Have light stretch cords or bands attached to your feet and held in your hands.

Do arm marches either single with a diagonal pattern or double arm march to help connect the upper and lower core.

Lift your hips and low back (from tail bone to rib cage) until trunk is level.

Hold hips up and march arms for 10 -20 seconds. Do 2-3 sets..

Strengthens lower and upper core and arms.

5. Quadruped Bridging (pony back to neutral)

Kneel on all fours with your hands under shoulder and your knees under your hips.

Start with your back arched down like an old horse.

Keep the head relaxed and ‘Switch on Your Core’ by sucking your belly button to your spine until back neutral.

Hold for 10 seconds while breathing normally

Do 2-3 sets of 10-15 repetitions.

Strengthens upper and lower core
7. Quadruped Bridging + Balance + Limb Lift

Start as above
 Place some pieces of balance equipment like a ½ foam roll, sissel disc, wobble board or balance pods under feet and knees to create an unstable base.

Now try doing single leg and arm raises to challenge your core and balance more.

You can also try doing opposite arm and leg raises at the same time.


Do 2-3 sets of 5-10 repetitions.

Strengthens lower and upper core and arms.
8. Seated Bridging with Scapular Retraction A & B

Start sitting on a physio ball.

At the same time take a stretch band and do a scapular retraction exercise at varying levels to fire the muscles between your shoulder blades.

Hold for 2 seconds. Do 2-3 sets of 10-15 repetitions.

The exercise can challenge balance more if you lift one leg in the air several inches and hold.

Strengthens upper & lower core and arms..
Physio Ball Precautions

For individuals new to exercise, see your physician.

Check ball for flaws before each use.

Avoid placing ball near heat or in direct sunlight.

Avoid sharp objects and jewelry.

Start gradually and get a feel for theball before progressing.
Stretch Band Precautions

When using resistance tubing, ensure it is of high quality.

Avoid placing stretch bands near heat or in direct sunlight.

Avoid sharp objects and jewellery

Start gradually and get a feel for the resistance of the stretch band before progressing or increasing the tension.

Regularly inspect stretch band for wear and tear and replace as appropriate.

Inspect the tubing regularly for wear or weak spots.


Ensure that it is either securely attached to something stable or held by a partner you trust.
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 work outs, or after hitting, so that they can adequately function as stabilizers during the exercise.
Carl Petersen is a Partner and Director of High Performance at City Sports &
Physiotherapy Clinics in Vancouver. Exercise model is coach Nina Nittinger. Info on their book Fit to Play™ -Tennis and new DVD series Fit to Play™ & Perform that can be found at www.citysportsphysio.com or e-mail carl@citysportsphysio.com
References
King, I. (2003) The Book of Muscle 162-163. Rodale Inc. St. Maartens Press.
McKecknie, A., Celebrini, R (2002) Hard Core Strength: A practical application of core training for rehabilitation of the elite athlete. Course Notes. Vancouver, BC. April.
Petersen, C., Sirdevan, M., McKechnie, A. & Celebrini, R. (2004). Core connections
3dimensional dynamic core training (balls & stretch bands). In: C.W. Petersen. Fit to
Ski: Practical tips to Optimize Dryland Training and Ski Performance.Vancouver: Fit to
Play/CPC Physio. Corp. 267-281.
Richardson, C.A., Jull G.A., Hodges, P.W.,Hides, J. Therapeutic Exercise for Spinal
Segmental Stabilisation in low back pain. Edinburgh: Churchill-Livingstone. 1999.
Petersen, Carl and Sirdevan, M (2006) Chapter 26 Core Training to Hold Neutral in C.
Petersen and N. Nittinger. Fit to Play-Tennis, High Performance Training Tips.
Racquet Tech Publishing, Vista, CA, USA.
Petersen, Carl and Nittinger, Nina (2007) DVD Fit to Play & Perform-Core Stability 1-
Basework & Bridging. Fit to Play Int. Inc. Vancouver, Canada.
Exercise Waiver
Always check with a healthcare professional before beginning any exercise program. For specific medical or training problems advice and treatment, athletes, parents and coaches should personally consult with the appropriate professional. All matters regarding your health require medical supervision. The editor, authors, publisher and Fit to Play Int. Inc. specifically disclaim any liability, loss or risk, personal or otherwise which is incurred as

a consequence, directly or indirectly, of the use and application of any of the contents of this article.