Activating The Core Muscles To Increase Stability and Enhance Performance

1. Begin the training session with flexion-extension cycles, also known as the cat-camel exercise. This reduces spine viscosity. Your attention should be focused on motion rather than a stretch, you do not need to push the exercise to the end ranges. 5-6 cycles are plentiful to reduce stresses.

2. Execute slow squats with the hips descending posteriorly along a 45 degree line. The spine should not move.

3. Perform anterior abdominal exercises such as the curl up and dead bugs.

4. Lateral stability exercises, specifically the side bridge, to activate the obliques and quadratus lumborum, should follow next.

5. Finally, engaging the extensor muscles should supersede. Begin on hands and knees with single leg extensions progressing to the full bird dog exercise.

It is recommended that isometric holds used in the core exercises be held for no longer than 8 seconds.

Those who suffer with sciatica may need to reduce the range of motion to pain free zones and include some additional steps such as nerve flossing.

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Matthew Watkin-Jones

Strength & Conditioning Coach

Experienced strength and conditioning coach with 15+ years of expertise and NSCA CSCS qualification. Global work, sports degree, and insightful articles showcase the commitment to optimizing athlete performance. A proven professional.