ºÝºÝߣ

ºÝºÝߣShare a Scribd company logo

Cats 09...Core...The Lower Abdomen, Pelvis And Hip

•
•
B
brpike

The document summarizes a lecture on the core, pelvis, and hip anatomy and exercises. It defines the core as the lumbo-pelvic-hip complex and discusses core myths. It reviews the anatomy of core muscles like the transverse abdominis and obliques. It then demonstrates several exercises to activate the core muscles, including the transverse abdominis, as well as exercises to strengthen the back and groin muscles.

1 of 53
CORE: The Lower Abdomen, Pelvis and Hip Bradley Pike, ATC, PT College Athletic Trainers’ Society Mini Session E May 15, 2009
Lecture Objectives • After completion of this mini session, the attendee will have a sufficient review of the following – The musculoskeletal anatomy of the abdomen, pelvis, and hip – Identify, through palpation, the muscles of the abdomen, pelvis, and hip – The introduction of a core control and activation program – The introduction of a groin injury prevention program
What is the core? • Michael Clark (NASM) defines the core as the lumbo-pelvic-hip complex – Contains center of gravity – Where all movement begins – Athletes with poor core demonstrate poor neuromuscular control – Core exercises should be at the beginning of each program to activate prior to heavy loads
Core Myths • You can target upper and lower abs • Electric stimulation will get you the abs you have always wanted • We should all have 6 packs Ab-solute Facts Abdominal Myths Dismissed by Brent Brookbush
Core Facts • 5 separate EMG studies compared several abdominal exercises and found the standard crunch created significantly larger EMG activity and that 3 studies found the greatest activity on a swiss ball • We all have a 6 pack • Your abs do not attach to your legs so they can not lift, lower or twist Ab-solute Facts Abdominal Myths Dismissed by Brent Brookbush
Anatomy Review
Transverse Abdominis ORIGIN •Lateral inguinal ligament •Iliac crest •Internal surface lower 6 ribs INSERTION I: Abdominal aponeurosis
Transverse Abdominis Function: Increased AP Some studies have found a decreased TA firing rate and low back pain
Rectus Abdominis ORIGIN Pubic crest; pubic symphysis INSERTION Xiphoid process; Cartilage of ribs 5-7
Rectus Abdominis •Functions primarily as a flexor •EMG shows that it does not appear to be able to functionally fire upper vs. lower parts independently
External Oblique ORIGIN Lower eight ribs INSERTION Anterior iliac crest and linea alba
Internal Oblique ORIGIN Lateral inguinal ligament; iliac crest thoracolumbar fascia INSERTION Internal surface of lower three ribs abdominal aponeurosis
Obliques •Differentially to create twisting torque •Work together to provide spine flexion
Quadratus Lumborum ORIGIN Posterior iliac crest INSERTION Last rib; transverse process of first through fourth lumbar vertebra
R F TA TA R F
Transverse Abdominus Activation Hollowing Activating
Transverse Abdominis Activation
Core Activation Transverse Abdominis Activation •Place fingers above the iliac crests and activate the TA •Once activated, squeeze the ball and hold for 5-10 count Chris Phillips www.competeperformance.com
Core Activation 2 Leg lift •Place fingers above the iliac crests and activate the TA •Once activated, squeeze the ball •Lift both feet off of the ground and hold for 5-10 count Chris Phillips www.competeperformance.com
Core Activation Bridging •Place fingers above the iliac crests and activate the TA •Once activated, squeeze the ball •Lift both buttocks off of the ground and hold for 5-10 count Chris Phillips www.competeperformance.com
Core Activation Rotations •Place fingers above the iliac crests and activate the TA •Once activated, squeeze the ball •Rotate to one side and hold; repeat Chris Phillips www.competeperformance.com
Back Activation
Back Activation Quadruped Hip Extension •Activate TA •Lift leg into hip extension and hold 5- 10 seconds – be careful NOT to arch back •Repeat on opposite side
Back Activation Quadruped Shoulder Flexion •Activate TA •Lift arm into shoulder flexion and hold 5-10 seconds – be careful NOT to arch back •Repeat on opposite side
Back Activation Quadruped Alternate Shoulder Flexion and Leg Extension •Activate TA •Lift arm into shoulder flexion and leg into hip extension and hold 5- 10 seconds – be careful NOT to arch back •Repeat on opposite side
Groin and Hip programs
Hip Joint
Gracilis ORIGIN Inferior ramus of pubis INSERTION Proximal, medial shaft of tibia at pes anserine
Adductor Magnus ORIGIN Inferior ramus of pubis; ischial tuberosity INSERTION Medial Lip of linea aspera and adductor tuberacle (forms adductor hiatus)
Adductor Longus ORIGIN Pubic tuberacle INSERTION Medial Lip of linea aspera
Adductor Brevis ORIGIN Inferior ramus of pubis INSERTION Pectineal line and medial lip of linea aspera
Pectineus ORIGIN Superior ramus of pubis INSERTION Pectineal line of femur
Psoas ORIGIN Bodies and transverse processes of lumbar vertebra INSERTION Lesser trochanter
Quadruped Hip Series Extension Start Position End Position
Quadruped Hip Series Extension with Knee Flexion Start Position End Position
Quadruped Hip Series Abduction (short lever) Start Position End Position
Quadruped Hip Series Abduction (long lever) Start Position End Position
Quadruped Hip Series Flexion Start Position End Position
Advanced Activation Front Plank Front Plank with Leg Lift
Advanced Activation Side Plank Side Plank with Leg Lift
Back Extensions Start Finish
Alternate Arm Flexion and Leg Extension Start Finish
Hip Extensions Start Finish
Swiss Ball Tucks Start Finish
Swiss Ball Bridging Start Finish
Swiss Ball Roll Outs Start Finish
Val ºÝºÝߣs Abduction Start Finish Chris Phillips www.competeperformance.com
Val ºÝºÝߣs Diagonal Extension Start Finish Chris Phillips www.competeperformance.com
Val ºÝºÝߣs Rotation Start Finish Chris Phillips www.competeperformance.com
Val ºÝºÝߣs Lunge Start Mid Finish Chris Phillips www.competeperformance.com
Val ºÝºÝߣs Mountain Climber Start Finish Chris Phillips www.competeperformance.com
Thanks Veronica! http://www.liviafit.com/
Thank You

More Related Content

Cats 09...Core...The Lower Abdomen, Pelvis And Hip

  • 1. CORE: The Lower Abdomen, Pelvis and Hip Bradley Pike, ATC, PT College Athletic Trainers’ Society Mini Session E May 15, 2009
  • 2. Lecture Objectives • After completion of this mini session, the attendee will have a sufficient review of the following – The musculoskeletal anatomy of the abdomen, pelvis, and hip – Identify, through palpation, the muscles of the abdomen, pelvis, and hip – The introduction of a core control and activation program – The introduction of a groin injury prevention program
  • 3. What is the core? • Michael Clark (NASM) defines the core as the lumbo-pelvic-hip complex – Contains center of gravity – Where all movement begins – Athletes with poor core demonstrate poor neuromuscular control – Core exercises should be at the beginning of each program to activate prior to heavy loads
  • 4. Core Myths • You can target upper and lower abs • Electric stimulation will get you the abs you have always wanted • We should all have 6 packs Ab-solute Facts Abdominal Myths Dismissed by Brent Brookbush
  • 5. Core Facts • 5 separate EMG studies compared several abdominal exercises and found the standard crunch created significantly larger EMG activity and that 3 studies found the greatest activity on a swiss ball • We all have a 6 pack • Your abs do not attach to your legs so they can not lift, lower or twist Ab-solute Facts Abdominal Myths Dismissed by Brent Brookbush
  • 7. Transverse Abdominis ORIGIN •Lateral inguinal ligament •Iliac crest •Internal surface lower 6 ribs INSERTION I: Abdominal aponeurosis
  • 8. Transverse Abdominis Function: Increased AP Some studies have found a decreased TA firing rate and low back pain
  • 9. Rectus Abdominis ORIGIN Pubic crest; pubic symphysis INSERTION Xiphoid process; Cartilage of ribs 5-7
  • 10. Rectus Abdominis •Functions primarily as a flexor •EMG shows that it does not appear to be able to functionally fire upper vs. lower parts independently
  • 11. External Oblique ORIGIN Lower eight ribs INSERTION Anterior iliac crest and linea alba
  • 12. Internal Oblique ORIGIN Lateral inguinal ligament; iliac crest thoracolumbar fascia INSERTION Internal surface of lower three ribs abdominal aponeurosis
  • 13. Obliques •Differentially to create twisting torque •Work together to provide spine flexion
  • 14. Quadratus Lumborum ORIGIN Posterior iliac crest INSERTION Last rib; transverse process of first through fourth lumbar vertebra
  • 15. R F TA TA R F
  • 16. Transverse Abdominus Activation Hollowing Activating
  • 18. Core Activation Transverse Abdominis Activation •Place fingers above the iliac crests and activate the TA •Once activated, squeeze the ball and hold for 5-10 count Chris Phillips www.competeperformance.com
  • 19. Core Activation 2 Leg lift •Place fingers above the iliac crests and activate the TA •Once activated, squeeze the ball •Lift both feet off of the ground and hold for 5-10 count Chris Phillips www.competeperformance.com
  • 20. Core Activation Bridging •Place fingers above the iliac crests and activate the TA •Once activated, squeeze the ball •Lift both buttocks off of the ground and hold for 5-10 count Chris Phillips www.competeperformance.com
  • 21. Core Activation Rotations •Place fingers above the iliac crests and activate the TA •Once activated, squeeze the ball •Rotate to one side and hold; repeat Chris Phillips www.competeperformance.com
  • 23. Back Activation Quadruped Hip Extension •Activate TA •Lift leg into hip extension and hold 5- 10 seconds – be careful NOT to arch back •Repeat on opposite side
  • 24. Back Activation Quadruped Shoulder Flexion •Activate TA •Lift arm into shoulder flexion and hold 5-10 seconds – be careful NOT to arch back •Repeat on opposite side
  • 25. Back Activation Quadruped Alternate Shoulder Flexion and Leg Extension •Activate TA •Lift arm into shoulder flexion and leg into hip extension and hold 5- 10 seconds – be careful NOT to arch back •Repeat on opposite side
  • 26. Groin and Hip programs
  • 28. Gracilis ORIGIN Inferior ramus of pubis INSERTION Proximal, medial shaft of tibia at pes anserine
  • 29. Adductor Magnus ORIGIN Inferior ramus of pubis; ischial tuberosity INSERTION Medial Lip of linea aspera and adductor tuberacle (forms adductor hiatus)
  • 30. Adductor Longus ORIGIN Pubic tuberacle INSERTION Medial Lip of linea aspera
  • 31. Adductor Brevis ORIGIN Inferior ramus of pubis INSERTION Pectineal line and medial lip of linea aspera
  • 32. Pectineus ORIGIN Superior ramus of pubis INSERTION Pectineal line of femur
  • 33. Psoas ORIGIN Bodies and transverse processes of lumbar vertebra INSERTION Lesser trochanter
  • 34. Quadruped Hip Series Extension Start Position End Position
  • 35. Quadruped Hip Series Extension with Knee Flexion Start Position End Position
  • 36. Quadruped Hip Series Abduction (short lever) Start Position End Position
  • 37. Quadruped Hip Series Abduction (long lever) Start Position End Position
  • 38. Quadruped Hip Series Flexion Start Position End Position
  • 39. Advanced Activation Front Plank Front Plank with Leg Lift
  • 40. Advanced Activation Side Plank Side Plank with Leg Lift
  • 42. Alternate Arm Flexion and Leg Extension Start Finish
  • 46. Swiss Ball Roll Outs Start Finish
  • 47. Val ºÝºÝߣs Abduction Start Finish Chris Phillips www.competeperformance.com
  • 48. Val ºÝºÝߣs Diagonal Extension Start Finish Chris Phillips www.competeperformance.com
  • 49. Val ºÝºÝߣs Rotation Start Finish Chris Phillips www.competeperformance.com
  • 50. Val ºÝºÝߣs Lunge Start Mid Finish Chris Phillips www.competeperformance.com
  • 51. Val ºÝºÝߣs Mountain Climber Start Finish Chris Phillips www.competeperformance.com
  • 52. Thanks Veronica! http://www.liviafit.com/