Brandi Smith-Young, PT, FAAOMPT, OCS Why

Perfect 10.0 Physical Therapy & Performance Training
“Gymnast training Gymnast”
B r a n d i S m i t h- Y o u n g , P T , F A A O M P T , O C S
Tel: 512-426-6593 Fax: 800-265-9314
www.Perfect10PhysicalTherapy.com
[email protected]
Finding Your Inner Core
Why is the core important? 1) Stability, 2) Foundation for _____& _____ movement 3) Improves __________ (force transfer), 4) Improves _____________ What muscles make up the “core”? 1) ______________ 2) ______________ 3)_______________ 4) ______________ 5) ______________ 6) ______________ 7) ______________ Muscle imbalance is: when some muscles are _________ while opposing muscles are ____________. When some muscles are _____________ while opposing muscles are ____________. Muscle imbalances occur when we use compensatory movement patterns. The greatest underlying contributing factor to most gymnastics injuries is imbalance in the ________ muscles. Gymnast over use _____________ and hold their ___________ or ________ breathe during skills. Gymnast tend to hold their posture with their ________________ behind their ___________. Central stabilization does NOT rely on _________________________. It’s about balancing the _________________ inside the abdominal cavity, achieved with __________________ of all muscles surrounding the cavity; contracting in sequence from _________ to _________. GOOD: balanced system BAD: Sustained abdominal hold Normal Piston Action of Diaphragm-‐pelvic floor system: During Inspiration the breath increases the _____________ causes the diaphragm to ______ and the pelvic floor to __________ and the transvers abdominus to __________. During Expiration the __________ should contract/lift and the _____________ should contract/ lift and the __________ should contract. KEY CONCEPTS: 1) “___________ before you go” 2) BREATHE (____________ breathing) 3) Posture _____________ over __________ 4) Train the ____________ you want in your skills. Exercises: Lying posture and breathing: Purpose: to use the floor to teach the athlete proper alignment of the rib cage over the pelvis in relationship with the head. Allows to practice umbrella breathing in a simple supported aligned posture. Abdominal Drawing in Maneuver Series; Purpose: to begin to find the diaphragm-‐pelvic floor system in an aligned position supported on the ground and then begin to challenge the piston system with movement of the extremities. Planks forward and side: Purpose: to be able to achieve proper rib cage over pelvis alignment unsupported and maintain the posture while umbrella breathing to improve central stabilization. FORWARD PLANKS: THE GOOD THE BAD: Tucked Tail, THE UGLY: Saggy back, rounded upper back Saggy shoulder blades Ski Jumper: Purpose: to be able to achieve proper rib cage over pelvis alignment unsupported and maintain the posture while umbrella breathing to improve central stabilization in a more upright functional position for the core. Side Stepping Squat: Purpose: to begin to challenge the posture and piston system with functional squatting. Tuck Jump: Purpose: to begin to train the diaphragm-‐pelvic floor system under the pressure of a valsalva (holding breath) Handstand: Purpose: to maintain postural alignment and challenge the diaphragm-‐pelvic floor system while upside down dropping the pelvic floor against gravity. Active Straight Leg raise: Purpose: to challenge the diaphragm-‐Pelvic Floor system with kicking/leaping specific movements. Active Lower Abdominals: Purpose: to challenge the diaphragm-‐Pelvic Floor system while controlling both legs. Stagger balance with band Pulls: Purpose: to challenge the diaphragm-‐Pelvic Floor system with asymmetrical movement Trunk Stability Rotations: Purpose: to challenge with rotational movements Bird Dog: Purpose: to challenge the diaphragm-‐Pelvic Floor system with asymmetrical movement and challenge the diagonals in a pnf pattern. Golfers: Purpose: to challenge the diaphragm-‐Pelvic Floor system with asymmetrical movement and functional hip hinging. Leg lock Bridge: Purpose: to initiate the diaphragm-‐pelvic floor system with the glutes necessary for back central stabilization and for kicking backward, back leg on a leap, or driving the leg on a hurdle. Information from:  Julie Wiebe, PT www.juliewiebept.com  The Manual Therapy Institute www.themanualtherapyinstitute.com  Shirley Sahrmann: Diagnosis and Treatment of Movement Impairment Syndrome.  Gray Cook: Functional Movement System

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