by Becky McClure (MPT) and Nami Stone (MPT)
Although recent studies on the benefits of core strengthening to an athlete’s performance have produced few findings, there is a direct link to improved balance, stability, and overall decreased incidence in low back in all populations. A study by Indiana State University in 2007 was unable to show any “significant” improvement in sports performance by healthy athletes who underwent specific core strengthening. However, it can be argued that the benefits to athletes with ongoing back pain can be significant. In order to have an effective core program, it is important for the individual to understand how to control the pelvis in a neutral, anterior, and posterior position.
Please see the following video as we explain and demonstrate how to achieve neutral spine, posterior pelvic tilt, and anterior pelvic tilt using a foam roller:
Once these three positions are understood, it is easier to add leg and arm movements while holding the spine in a neutral or posterior position. Examples of these progressive movements would be alternating arm lifts, alternating straight leg lifts, or alternating leg marches while maintaining neutral or posterior pelvic position.
The below video is a more advance exercise that demonstrates how to hold neutral spine while moving the arms and legs in what is called the “dead bug” exercise:
If you are interested in purchasing a foam roller, search for "foam rollers" at amazon.com. The 6” x 36” foam rollers by Exertools and Isokinetics are around $10 a piece. Gary Gribbles in downtown Lawrence has also been known to carry the 6” x 36” foam rollers.
In our next blog, we plan to demonstrate upper extremity, lower extremity, and trunk stretches as well as spine mobilization techniques utilizing the foam roller.
