By Elizabeth Towe Objective: The plank is always an overall great core exercise. It asks support from the shoulder girdle as well as the musculature of the hips and torso. By adding alternating hip extension there is more load on the shoulders and the front of the hip.
By Elizabeth Towe Objective: Shoulder press with torso rotation will improve rotation between the upper and lower body for running efficiency and encourage rotation throughout the entire column of the spine. The other benefits include improved single-leg balance and stability. Exercise: Begin in a staggered stance with
By Elizabeth Towe Objective: The Dipping Bird is a great strengthening and stabilization exercise for lumbo pelvic hip complex, our source for hip power and stability. Core control and the ability to find and maintain neutral spine are important parts of this exercise. Exercise: Start by holding a
By Elizabeth Towe Objective: In the spirit of the new year, new beginnings and this “Best Of” issue, I go to one of my favorite multi-joint, multitasking exercises, the rear lunge with single leg balance and rotation. This exercise improves the power and stability of the stance
Objective: We are exploring the recruitment of the core musculature for stabilizing the spine and pelvis. Last month we were back to the basics of core integration. This month we will begin exploring subtle imbalances of strength, flexibility or both side to side in the core musculature, using the
By Elizabeth Towe Objective: We are going back to basics of core integration. Think of the core as any of the muscles that help stabilize and support the spine, hip joint and pelvis. This exercise reinforces spinal alignment and core control of the hips and pelvis.
Core Corner - Eccentric Hamstring Curls on Stability Ball By Elizabeth Towe Objective: We ask our hamstrings group to take a heavy load when it's in a fully lengthened position (think of your fully extended leg just as your foot strikes the ground when running). We do not
Core Corner - Overhead Cable/Tubing Elbow Extension By Elizabeth Towe Objective: Core stabilization. This is an excellent example of how a common exercise can be adjusted to focus on stabilizing the body and thereby become a “core” exercise to support the spine and enable more drive from the
Core Corner - Reverse Curl By Elizabeth Towe Objective & Application This exercise will strengthen the upper and lower abdominal muscles as well as the hip flexors, which are the foundation of support for all endurance athletes. Weaknesses in these muscle groups can lead to overuse injuries
Core Corner - Plank with Knee to Elbow By Elizabeth Towe Objectives: Integrating hip strength and mobility with core stability and upper extremity strength. Application: This movement will improve your running stability while in single leg stance. It is also improves pelvic stability against rotational forces in