11/20/2009 3:19:00 PM Crossing a bridge to a healthier body
By Craig Brown
This is the third instalment of The Elite Wellness and Athlete Program (EWAP). Each week we will strive to educate, demonstrate and empower individuals to become healthier, live, longer fuller lives through exercise and commitment to lifestyle change.
Last week we introduced an understanding of the anatomy of the core. Over the next few weeks we will begin a core stability series.
The goal of the EWAP team is to give a new exercise each week on different ways to train the core using a variety of different modalities such as body weight, TRX, Swiss/core balls, medicine balls and cable machines.
Different members of The EWAP team will introduce and demonstrate the various exercises over the coming weeks. At the conclusion of the series the exercises will be made available. The exercise for this week is known as the plank, bridge or pillar.
There are variations on this body weight exercise, but this is used most frequently in research for injury prevention.
The exercise looks simple, however it is extremely challenging. In the ICC Elite Fitness criteria for fast bowlers used by the Bermuda Cricket Board High Performance Program it is recommended that fast bowlers constantly maintain this position for three minutes. Now that is a challenge!
Start lying on your stomach with your forearms on the ground under your chest and your feet slightly wider than hip width apart.
Push off of your elbows, supporting your weight on your forearms and toes.
Push your neck and chest away from your forearms as far as possible.
Widen your feet to reduce the difficulty. Women or beginners may start the exercise on their knees.
The key to this exercise is to keep your tummy tight and drawn in with the muscles (not sucking in your breathe and holding)!
A good phrase and goal to remember with all core exercises is HEAD TO HEEL ROD OF STEEL. There should be a straight line from the ankle through the hips to the ear. No sagging or lifting.
Hold this position without moving for 18 seconds for three sets of five repetitions.
As you improve increase the time not the amount i.e. 25 seconds three sets of five in week two. This exercise will work your shoulders and the core.
The EWAP team can assess and create a personalized program incorporating nutrition, core, cardio and strength training to your specific needs or sport to help you realize your goal of losing weight or becoming a bigger, stronger, faster athlete. n
Craig D. Brown is a board-certified orthopaedic clinical specialist and TPI Certified Golf Fitness Instructor. If you wish to have information on The Elite Wellness and Athlete Program contact Craig at Apex Physiotherapy and Sports Injury Clinic 295-APEX (2739) or craig@apexphysio.com
