Core and Corrective Exercises - Arched Back

Trainer : Cary Raffle

Introduction

The goal of every core stabilization training program should be to increase dynamic postural control, improve muscle length-tension relationship (LTR) and improve intrinsic stabilization of the lumbo-pelvic-hip complex to allow for the expression of functional strength.

Warm Up

Start by foam rolling the key areas (determined by the assessment) then warm up on the Precor (or your favorite cardio equipment) for 5-10 min. and follow it up with static stretching.

Cardio Program

ActivityIntensityDurationComments
Elliptical50-65% HR Max20 min.Perform cardio activity AFTER weight training

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
IT Band - SMRFlexibility N/AAs Needed   
Adductor - SMRFlexibility N/AAs Needed   
Piriformis - Self-Myofascial ReleaseFlexibility N/AAs Needed   
Erector Spinae – Cross LegFlexibility      
Calf – Straight KneeFlexibility 2-320-30 sec.   
Psoas: KneelingFlexibility 2-320-30 sec.   
Adductor - StandingFlexibility      
Lat - Kneeling with Stability BallFlexibility 2-320-30 sec.   
Abdominal - 4-point drawing-in maneuverFlexibility2-312-25 4/2/2-3/2/150-70%60-90 sec.
Bridge on Stability BallExercise2-312-25 4/2/2-3/2/150-70%60-90 sec.
Iso-Abs – ProneExercise2-312-25 4/2/2-3/2/150-70%60-90 sec.
Cobra - Prone on Stability BallExercise2-312-25 4/2/2-3/2/150-70%60-90 sec.
Side Lying Leg LiftExercise      
Squat - Against Wall with SBExercise2-315 4/2/2-3/2/150-70%60-90
Leg Curl - ProneExercise2-315 4/2/2-3/2/150-70%60-90 secs

Cool Down
Same as warm-up. 

Program Exercises

IT BAND - SMR

Reps: N/A | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: As Needed

View video
Preparation :
  • Position yourself on your side lying on foam roll.
  • Bottom leg is raised slightly off floor.
  • Maintain head in “neutral” with ears aligned with shoulders.
  • This will be EXTREMELY PAINFUL for many, and should be done in moderation.
Movement :
  • Roll just below hip joint down the lateral thigh to the knee.
  • If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.


Notes : Hold the tender spot until the pressure is reduced by 50-70%.

ADDUCTOR - SMR

Reps: N/A | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: As Needed

View video
Preparation :
  • Extend the thigh and place foam roll in the groin region with body prone on the floor.
Movement :
  • Roll along the inner thigh from groin to side of knee.
  • Be cautious when rolling near the adductor complex origins at the pelvis.
  • If a 'tender point' is located, stop rolling, and rest on the tender point until pain decreases by 75%.


Notes : Hold the tender spot until the pressure is reduced by 50-70%.

PIRIFORMIS - SELF-MYOFASCIAL RELEASE

Reps: N/A | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: As Needed

View video
Preparation :
  • Begin positioned as shown with foot crossed to opposite knee.
Movement :
  • Roll on the posterior/lateral hip area.
  • Increase the stretch by pulling the knee toward the opposite shoulder.
  • If a 'tender point' is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Notes : Hold the tender spot until the pressure is reduced by 50-70%.

ERECTOR SPINAE – CROSS LEG

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Lie supine on ground with left leg straight out, and right leg bent and crossed over left side as shown.
Movement :
  • Draw your belly button inward.
  • Slowly use your left arm against your right crossed leg to apply pressure to the point of tension. Hold for 20-30 seconds, repeat for 2-3 reps.

CALF – STRAIGHT KNEE

Reps: 2-3 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: 20-30 sec.

View video
Preparation :
  • Stand near a wall or sturdy object.
  • Bring one leg forward for support, use your upper body to lean against wall.
  • Your outstretched leg should form one straight line.
Movement :
  • Shift forward from the ankle joint until a stretch is felt in the calf.
  • Hold for 20-30 seconds, repeat for 2-3 reps.

PSOAS: KNEELING

Reps: 2-3 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: 20-30 sec.

View video
Preparation :
  • Start in a kneeling position as depicted.
  • Position back leg in internal rotation.
Movement :
  • While activating same side glute perform a posterior tilt (flatten back).
  • To enhance the stretch, reach same side arm up and over. It is important not to deviate forward or backward while reaching up and over.
  • While maintaining the above-mentioned steps, rotate posteriorly as depicted.
  • Repeat 3-5 times.
  • Switch sides and repeat directions.
  • Pelvis should be 'tucked under' throughout stretch (posterior pelvic tilt).
  • A posterior tilt, along with hip internal rotation and activation of the gluteus maximus, allows for proper isolation.
  • The same directions can be utilised standing. However, the standing variation will be less effective for the rectus femoris.


ADDUCTOR - STANDING

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Begin with one leg straight and the opposite leg bent, lunging in the frontal plane.
  • Both feet are pointed straight ahead.
Movement :
  • Draw your belly button inward.
  • Next, slowly move deeper toward the bent leg until you feel a stretch in the straight leg groin area.
  • Hold for 20-30 seconds, repeat for 2-3 reps.
  • Switch sides and repeat directions.


LAT - KNEELING WITH STABILITY BALL

Reps: 2-3 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: 20-30 sec.

View video
Preparation :
  • Position client in kneeling position with one arm on stability ball as pictured.
Movement :
  • Turn palm up (externally rotate the shoulder), push the low back up (lumbar flexion).
  • When first resistance barrier is felt, hold for 20-30 seconds.
  • Repeat for 2-3 reps then switch to the opposite arm.

ABDOMINAL - 4-POINT DRAWING-IN MANEUVER

Reps: 12-25 | Sets: 2-3 | Intensity: 50-70% | Tempo: 4/2/2-3/2/1 | Rest: 60-90 sec. | Duration: --

View video
Preparation :
  • Assume a 4-point stance on hands and knees in a neutral spine from head to sacrum.
Movement :
  • Draw the lower abdomen up and in while breathing naturally.
  • When performed correctly, the lower abdomen will elevate before upper.
  • The client must maintain neutral spinal posture. There should be no movement from the spine while drawing inward.
  • Maintain engagement for designated time, repeat.


Notes : The exercise should be ONLY performed with ideal posture and should be stopped when your structural integrity is compromised. (No wobbling!) Progress to slowly raise one arm and one leg while keeping drawn in with perfect posture - the primary goal is to maintain the alignment NOT to raise the arm and leg.

BRIDGE ON STABILITY BALL

Reps: 12-25 | Sets: 2-3 | Intensity: 50-70% | Tempo: 4/2/2-3/2/1 | Rest: 60-90 sec. | Duration: --

View video
Preparation :
  • Sitting on Swiss ball, activate the core by drawing in the navel towards the spine and squeezing your glutes.
  • Gently walk your feet out and lay back on the Swiss ball.
  • Keep your head and shoulders on the Swiss ball with your head slightly tilted back and your tongue on the roof of your mouth.
Movement :
  • Lift your hips towards the ceiling until you're in the position of a "plank" with shoulders, hips & knees all at the same height.
  • Hold this position for 10-15 seconds then lower keeping your core locked on.
  • Keep the knees stacked over the ankles.
  • The ball should not move.
  • Imagine gripping a small ball between the knees.
  • Think of pushing the hips toward the ceiling.
  • Think of directing the tailbone towards the scapulae (emphasizing erector spinae).
  • Repeat desired repetitions.

Notes : The exercise should be ONLY performed with ideal posture and should be stopped when your client’s structural integrity is compromised.

ISO-ABS – PRONE

Reps: 12-25 | Sets: 2-3 | Intensity: 50-70% | Tempo: 4/2/2-3/2/1 | Rest: 60-90 sec. | Duration: --

View video
Preparation :
  • Assume a prone position on forearms elbows positioned under shoulders.
Movement :
  • Draw your lower abdomen inward toward your spine.
  • In optimal postural alignment tighten buttocks and lift body up onto forearms.
  • While maintaining the abdominal draw-in contraction, hold optimal alignment for desired duration.
  • Your spine should be in a neutral position from cervical to lumbar and your glutes should remain tight without compensatory motion.
  • Keep chin tucked in.
  • Reduce time if form is compromised. Form is more important than how long you hold!

Notes : The exercise should be ONLY performed with ideal posture and should be stopped when your client’s structural integrity is compromised.

COBRA - PRONE ON STABILITY BALL

Reps: 12-25 | Sets: 2-3 | Intensity: 50-70% | Tempo: 4/2/2-3/2/1 | Rest: 60-90 sec. | Duration: --

View video
Preparation :
  • Lay in prone position with stability ball positioned under upper abdominals below the sternum.
  • Legs straight, with core and glutes activated.
Movement :
  • Brace the spine by drawing your lower abdomen inward.
  • Squeeze glutes and SLOWLY draw the shoulder blades backward (retraction) and downward (depression) while externally rotating the hands so the palms face away from the legs.
  • The chin should be tucked in while lifting the torso off the stability ball.
  • Hold position for recommended time.
  • As strength increases, repetitions may be held for longer periods.
  • If client complains of discomfort in the low back, have him or her concentrate on squeezing the glutes (do not externally rotate the hips). Keep feet straight ahead throughout the entire exercise.


Notes : The exercise should be ONLY performed with ideal posture and should be stopped when your client’s structural integrity is compromised.

SIDE LYING LEG LIFT

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation : Lie on mat or bench on one side of body, both legs straight, feet flexed so that the toes are straight ahead, position one hand on the outside of the glute. Draw the abdominals in.
Movement : Squeeze the glute to slowly raise the leg and lower in a controlled way. It is very important to do this movement using the gluteus medius, the muscle your hand is on, and do not use the muscles that run down the side of your leg (the IT band). Don't worry about the range of motion.

SQUAT - AGAINST WALL WITH SB

Reps: 15 | Sets: 2-3 | Intensity: 50-70% | Tempo: 4/2/2-3/2/1 | Rest: 60-90 | Duration: --

View video
Preparation :
  • Position ball in the small of the back. 
  • Spread feet shoulder width apart and forward of knees. 
Movement :
  • Lower hips towards floor until they reach knee height at that point stop and  return to starting position then repeat. 


LEG CURL - PRONE

Reps: 15 | Sets: 2-3 | Intensity: 50-70% | Tempo: 4/2/2-3/2/1 | Rest: 60-90 secs | Duration: --

View video
Preparation :
  • Align knees with axis of rotation.
  • Place foot pad where comfortable.
  • NOTE:  It is recommended, to reduce excessive shearing forces to the knee, to bring the foot pad as high as can be tolerated.
Movement :
  • Maintaining neutral spine, flex knees toward butt, only as far as can be controlled.
  • Lower at dictated rep tempo.


Notes : IMPORTANT: DO NOT ARCH BACK...lower weight so that you can perform the raise without straining lower back muscles

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