Earthquake Proof Your Spine
Andre Noel Potvin, MSc, ACSM PT, BCRPA TFL
INFOFIT Educators 604 683-0785, www.infofit.ca, admin@infofit.ca
Objectives
After this section, the professional will be able:
 Explain basic seismic engineering principles as they relate to the human spine in both static and dynamic functional
postures
 Perform core endurance and strength tests
 Demonstrate specific functional movement exercises designed to reinforce the spine during movement in all loaded
and unloaded spinal directions
 Incorporate exercises, progressions and modifications for novice to advanced clients
What is the “Core”?
The Inner Core Unit provides the stability for the spinal and sacro-iliac
joints to brace for loading & movement.
Other potential inner core unit muscles: posterior fibres of the internal
oblique; lumbar longissimus and iliocostalis
The Outer Core Unit consists of many muscles such as the Obliques, Erector spinae, Latissimus dorsi, Gluteus muscles, the
Quadratus lumborum, adductors and hamstrings.
Fire the Inner Core Unit First
 Neutral spine; exhale fully; squeeze pelvic floor muscles; hold the contraction; breathe normally
 Standing AB lean back
 Standing and Rotating
 4-point Kneeling
 Supine
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Earthquake Proof Your Spine
Andre Noel Potvin, MSc, ACSM PT, BCRPA TFL
INFOFIT Educators 604 683-0785, www.infofit.ca, admin@infofit.ca
Earthquake Proof Your Spine – “Cross-beam” Sling Systems
To seismically reinforce a building, engineers may install cross-beams. This same concept can be applied to our body in
what are known as “Slings”. To develop solid inner and outer core units one must train these four sling systems.
1. Anterior Oblique System: External and internal oblique with the opposing leg’s adductors and intervening
anterior abdominal fascia.
2. Posterior Oblique System: The lat and opposing glute maximus.
3. Deep Longitudinal System: Erectors, the innervating fascia and biceps femoris.
4. Lateral System: Glute medius and minimus and the opposing adductors of the thigh
Anterior Sling
Posterior Sling
Core Tests
Plank Strength Test
 Lift Right Arm (in front) and hold for 5 sec
 Lift Left Arm (in front) and hold for 5 sec
 Lift Right arm and Left and hold for 5 sec
 Lift Left arm and Right leg and hold for 5 sec
Pass: the pelvis remains stable with no body deviation or lean
Plank Endurance test
 Hold a 60-second plank
 Lift Right Arm (in front) hold for 15 sec
 Lift Left Arm (in front) hold for 15 sec
 Lift Right arm and Left leg hold for 15 sec
 Lift Left arm and Right leg hold for 15 sec
 Hold a 30 sec plank
Pass: the pelvis remains stable with no body deviation or lean
Starting Exercise: repeat the test with shorter times
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Earthquake Proof Your Spine
Andre Noel Potvin, MSc, ACSM PT, BCRPA TFL
INFOFIT Educators 604 683-0785, www.infofit.ca, admin@infofit.ca
Chop and Lift Test
Set-up: Kneel down on one knee with the back knee in line with the front foot. Reach your arms above your
head and engage your core. With your arms still above your head, grasp both hands together and lower your
arms in front of your body and hold them there.
Test: Your partner lightly pushes DOWN diagonally on your hands for 3-5 seconds – assess stability.
Next, your partner lightly pushes UP diagonally for 3-5 seconds – assess stability.
Pass: There is no loss of balance or stability
Starting Exercise: use a wider base; use cable or tubing and bring arms in/out from chest
Inner Thigh Side-Plank Endurance Test
Set-up: Lie on your side on one elbow and assume a side-plank position. Bend the bottom knee behind you and
off the ground. The knees, buttocks, shoulders and head are to remain in line with one another. Hold this
position for one minute.
Pass: There is no loss of balance, alignment or plank position.
Starting Exercise: wall; bench
Hand Plank – Alternate arm and leg Endurance Test
Set-up: Get into a push-up position (on toes). Lift the left arm off the ground and above your head. Lift the right
leg off the ground. Hold for one minute.
Pass: There is no loss of balance; the arm and leg remain off the ground
Starting Exercise: Birddog, wall, bench
Anterior Exercises
Dumbbell Diagonals
Hold a dumbbell (DB) in both hands (grasp both ends). Kneel with your knees slightly wider than your hips. Lower the
DB to your left hip then, raise it diagonally up and over your right shoulder. Perform 1-3 sets of 20 reps each side.
Leg Swing through
Start in a push-up position. Swing your right leg under your body and to the left, while raising your left arm off the floor.
Perform 1-3 sets of 5 reps per side.
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Earthquake Proof Your Spine
Andre Noel Potvin, MSc, ACSM PT, BCRPA TFL
INFOFIT Educators 604 683-0785, www.infofit.ca, admin@infofit.ca
Posterior Exercises
Single-leg Deadlift with Row
Hold two DBs in your hands. Stand on the right leg. Raise the left leg behind you, hinge at the hip and lower your upper
body to the floor. Stop when the leg and upper body are parallel to the floor. Perform 5 rows with the DB, then return
to the upright standing position. Perform 1-3 sets of 8-12 reps.
Single-leg Renegade Row
Hold two DBs in your hands and get into a push-up position with your legs slightly wider than your hips. Raise your left
leg and perform a row with your right arm. Perform 1-3 sets of 8-12 reps.
Lateral Exercises
Inner Thigh Side Plank with a Row
Lie on your side on one elbow and assume a side-plank position. Bend the bottom knee behind you and off the ground.
The knees, buttocks, shoulders and head are to remain in line with one another. Using a DB or stretch tube perform a
rowing action with the top arm. Perform 1-3 sets of 8-12 reps.
Workout Finisher
Perform each circuit 4-times with 20-seconds work and 10-seconds rest for each exercise (Tabata style). This circuit will
take 8-minutes.
 Push-up Two arm one leg
 DB Diagonal Right shoulder
 DB Diagonal Left shoulder
 Swing Through
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