6 Week Core Program at NoCoast

By Mary Finck, PT, DPT NoCoast has created a 6 week core mobility and stabilization program to focus on abdominal activation, supporting the lumbar spine, and mobilization the thoracic spine.  Proper core activation and spinal stabilization will prevent injury and allow for activation of the proper supporting mucles in everyday functional movements.  Here is a summary of Mary’s clinic, there are also handouts printed at the gym.  The clinic was recorded and can be watched on youtube if you type in Mary’s Core Clinic, Part 1-9. 

Information & Research 

• 80% of the Population has 1 disc bulg & 39% has 2 disc bulges
• Pain is a liar! 
• Regional Interdependence – “Everything is attached to everything and anything can cause anything”

Anatomy & CORE Foundations

• Joint by Joint approach – Some joints/areas of the body are designed to have increased mobility, others stability – Gray Cook & Mike Boyle Creation
• Stable Joints – Knee, L-spine, C3-7 &, elbow
• Mobile Joints – Ankle, Hip, T-spine, shoulder, wrist, & C1
  
• Mobility vs. Stability
• Mobility will ALWAYS be consistent and come first before stability
• Never put load on top of a mobility or motor control (brain message to body) issue
• Anatomy Inner vs. Outer Core
• Inner core – Your hoop, corset, anatomical weight belt! 
• Pelvic floor, Diaphram, Transverse Abdominals & Multifidus
• Outer core - Has propensity for working and compensating for weak inner core
• Rectus abdominas, internal & external obliques (more superficial) 
• Thoracodorsal Fascia – when correct muscles contract tightens, decreased disc pressure

Core Activation Progression & Exercises

1st Diaphragmatic Breathing – 5 cycles of proper breathing into lower hand 

2nd Transverse Abdominas Activation – belly button to spine

3rd Pelvic Floor Contraction – sphincter to spine/elevator

Bridging Progression

                                                    Planks – Front & Side

                     

Bird Dog

Thoracic spine mobilizing

                                   T-Spine Extension on Foam                                           

                                                Self-Seated Thoracic Extension

Bretzel