Trunk Integration Exercises Flashcards
Purposes of Pelvic Clock:
Activate inner unit
Locate neutral lumbopelvic position
Establish sensation of equal muscle engagement
Feeling imbalances
Purposes of Fingertip Abdominals
Activate inner unit
Identify and engage transverse abdominis
Purposes of All Fours Abdominals
Activate inner unit
Identify and engage the transverse abdominis
Identify neutral spine
Purposes of pelvic floor engagement
Activate inner unit
Strengthen and increase awareness of pelvic floor
Purposes of Flat back bridging
Activate the inner unit
Increase stability of spine
Strengthen multifidi, erector spinae, gluteals and hamstrings
Purposes of standing multifidi and single leg multifidi
Activate inner unit
Identify and engage multifidi
Identify imbalances in the support on either side of the spine
Purposes of neutral squats
Activate inner unit
Train lower body strength and alignment
Purposes of marching
Lumbopelvic stability
*outer unit
Purposes of toe taps
Lumbopelvic stability
*outer unit
Purposes of diagonal press anterior oblique sling / posterior oblique sling
Experience the oblique slings
Highlight integration of the slings with the limbs
Understand how balanced slings create balanced stability
*outer unit/lumbopelvic stability
Purposes of dead bug
Safely effectively train lumbopelvic stability
*outer unit
Purposes of bridge marching
Strengthen hamstrings and gluteals
Increase lumbopelvic stability
*outer unit
Purposes of Swimming prep and swimming
Strengthen posterior oblique sling including back extensors, glutes, hamstrings
Challenge lumbopelvic stability
*outer unit
Purposes of opposite arm/leg reach and preps
Develop awareness and strength for lumbopelvic stabilization.
Full exercise- balance all outer units
Purposes of standing diagonal press anterior oblique sling / posterior oblique sling
Experience integration of slings while standing
Lumbopelvic stability
