GYM: Core Rotational Stability Series

High Plank Alternate Shoulder Tap Start in a high plank position with a neutral spine. Hands should be under your shoulders with fingers pointed forward. Without rocking your hips, engage the external core muscles and pick up your right hand and touch your left shoulder. Return to the starting position. Repeat by touching your right shoulder with your left hand. Your hips should stay level and there should be no bend at your waist. Breathing should be natural as holding your breath supports the spine with the diaphragm rather than the external core muscles, which are the muscles that should be doing the work for this exercise. Keeping your feet a little wider for some rotations will provide additional stability as you train your core to stabilize. As you progress, you will be able to move your feet closer together while maintaining a neutral spine. Were you to place a yardstick across your shoulders and another across your hips so they extended to each side, they would remain level.  Repeat this exercise for three sets of 12 repetitions.



High Plank Alternate Shoulder Tap Start in a high plank position with a neutral spine. Hands should be under your shoulders with fingers pointed forward. Without rocking your hips, engage the external core muscles and pick up your right hand and touch your left shoulder. Return to the starting position. Repeat by touching your right shoulder with your left hand. Your hips should stay level and there should be no bend at your waist. Breathing should be natural as holding your breath supports the spine with the diaphragm rather than the external core muscles, which are the muscles that should be doing the work for this exercise. Keeping your feet a little wider for some rotations will provide additional stability as you train your core to stabilize. As you progress, you will be able to move your feet closer together while maintaining a neutral spine. Were you to place a yardstick across your shoulders and another across your hips so they extended to each side, they would remain level.  Repeat this exercise for three sets of 12 repetitions.



High Plank Alternate Shoulder Tap Start in a high plank position with a neutral spine. Hands should be under your shoulders with fingers pointed forward. Without rocking your hips, engage the external core muscles and pick up your right hand and touch your left shoulder. Return to the starting position. Repeat by touching your right shoulder with your left hand. Your hips should stay level and there should be no bend at your waist. Breathing should be natural as holding your breath supports the spine with the diaphragm rather than the external core muscles, which are the muscles that should be doing the work for this exercise. Keeping your feet a little wider for some rotations will provide additional stability as you train your core to stabilize. As you progress, you will be able to move your feet closer together while maintaining a neutral spine. Were you to place a yardstick across your shoulders and another across your hips so they extended to each side, they would remain level.  Repeat this exercise for three sets of 12 repetitions.



Side Plank Row Start in a side plank position with a resistance band anchored securely in front of you at the level of your shoulder. With your arm extended, there should be a slight tension on the band. While maintaining a neutral spine pull the band (row) until your wrist is just in front of your hip. Your wrist should remain extended with all movement taking place from your shoulder and elbow. Return to the extended position without letting your shoulder come forward. When performed properly, your forearm and band will create a line and your shoulders will remain aligned. Start with 8 repetitions on each side. As you are able to maintain stability and complete the exercise without rotation, you can increase repetitions, sets or resistance of the band.



Side Plank Row Start in a side plank position with a resistance band anchored securely in front of you at the level of your shoulder. With your arm extended, there should be a slight tension on the band. While maintaining a neutral spine pull the band (row) until your wrist is just in front of your hip. Your wrist should remain extended with all movement taking place from your shoulder and elbow. Return to the extended position without letting your shoulder come forward. When performed properly, your forearm and band will create a line and your shoulders will remain aligned. Start with 8 repetitions on each side. As you are able to maintain stability and complete the exercise without rotation, you can increase repetitions, sets or resistance of the band.



Side Plank Tuck to ‘T’  Start in the side plank position with a dumbbell in your top hand, extended overhead. You should be looking at the dumbbell. As you bring the dumbbell down and tuck it under the side of your body, look over your support arm shoulder. Your hips should remain perpendicular to the floor. Any rotation should take place in the thoracic (upper) spine. It is best to start light to be sure your shoulders are stable. Start with one round of 10 and eventual work up to 3 rounds.



Side Plank Tuck to ‘T’  Start in the side plank position with a dumbbell in your top hand, extended overhead. You should be looking at the dumbbell. As you bring the dumbbell down and tuck it under the side of your body, look over your support arm shoulder. Your hips should remain perpendicular to the floor. Any rotation should take place in the thoracic (upper) spine. It is best to start light to be sure your shoulders are stable. Start with one round of 10 and eventual work up to 3 rounds.



QUICKREAD

Allen Russell is a certified personal trainer at Crossroads Fitness Centers. For information about training with Allen or to learn more, text “perform” to 77094. Pictured: Kelsey Charlesworth.



Core Rotational Stability Series

The following three exercises require rotational stability in the core which is crucial to movement performance and injury avoidance.

■ High Plank Alternate Shoulder Tap.

■ Side Plank Row.

■ Side Plank Tuck to “T.”

Perform each exercise in the order listed in a controlled manner making sure you are breathing normally so the diaphragm is not supporting the spine. Do three rounds of 12 of each exercise per side. For round one alternate sides. For round two, do all three exercises on the right side followed by all three on the left. For round three, do all three exercises on the left side followed by all three on the right.

 

High Plank Alternate Shoulder Tap

Start in a high plank position with a neutral spine. Hands should be under your shoulders with fingers pointed forward.

Without rocking your hips, engage the external core muscles and pick up your right hand and touch your left shoulder. Return to the starting position.

Repeat by touching your right shoulder with your left hand.

Your hips should stay level and there should be no bend at your waist. Breathing should be natural as holding your breath supports the spine with the diaphragm rather than the external core muscles, which are the muscles that should be doing the work for this exercise.

Keeping your feet a little wider for some rotations will provide additional stability as you train your core to stabilize. As you progress, you will be able to move your feet closer together while maintaining a neutral spine.

Were you to place a yardstick across your shoulders and another across your hips so they extended to each side, they would remain level.

 

Side Plank Row

Start in a side plank position with a resistance band anchored securely in front of you at the level of your shoulder. With your arm extended, there should be a slight tension on the band.

While maintaining a neutral spine pull the band (row) until your wrist is just in front of your hip. Your wrist should remain extended with all movement taking place from your shoulder and elbow. Return to the extended position without letting your shoulder come forward.

When performed properly, your forearm and band will create a line and your shoulders will remain aligned.

 

Side Plank Tuck to ‘T’

Start in the side plank position with a dumbbell in your top hand, extended overhead. You should be looking at the dumbbell.

As you bring the dumbbell down and tuck it under the side of your body, look over your support arm shoulder. Your hips should remain perpendicular to the floor. Any rotation should take place in the thoracic (upper) spine.

It is best to start light to be sure your shoulders are stable.


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