core practical for swimmers - physiohealth · core practical for swimmers scott rolph...
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CORE PRACTICAL FOR SWIMMERS
SCOTT ROLPH PHYSIOTHERAPIST
WILLIAMSTOWN, MT WAVERLY
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WHAT IS THE CORE • A group of muscles that act around the trunk and pelvic girdle • Can act as: • A PRIME MOVER (FLEX AND EXTEND THE SPINE) • ISOMETRIC AND DYNAMIC STABILISER (CONTROL DURING MOVEMENT) • TRANSFER FORCE FROM ONE LIMB TO ANOTHER
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WHYS IT IMPORTANT • Swimming • HORIZONTAL • NOT PLANTED ON THE GROUND- BASE OF SUPPORT IS THE CORE • TRANSFER OF FORCE: ARMS - LEGS
AIMS TO: • Prevent Injury • Improved performance
• Improved body position/ stronger base • Improved stroke efficiency • Decreased fatigue • Decreased injury time
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BUTTERFLY • 16yo swimmer presents with stress injury in lower back • Excessive lordosis in lumbar spine • Flexible but poor core control
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EXERCISE EXAMPLES TO PREVENT EXCESSIVE LORDOSIS
• Always assess thoracic spine and hip flexors* • Encourage posterior pelvic tilt
• Plank • Plank variations • Bug legs • Dead bugs • Toe taps • V sits
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FREESTYLE GOAL: • To improve connection across the body- transfer of force • Prevent excessive lordosis/ dipping in spine
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EXERCISE EXAMPLES TO IMPROVE X CONNECTION
• SAPP (Single Arm Push up Position)
• SAPP with opposite leg lift
• SAPP with band catch
• Planks with rotation
• Rotation on swiss ball
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BACKSTROKE PROBLEM: Last 15m of race hips drop causing drag ASSESSMENT: Hip flexor tightness, lack of glut strength GOAL: hip elevation
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EXERCISE EXAMPLES TO IMPROVE HIP ELEVATION
• Bridges • Bridges with resistance band/ barbell • Bridges on single leg • Bridges on single leg with resistance band/ barbell • Swiss ball bridges in streamline • Swiss ball bridges in streamline with leg lifts
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BREASTROKE • 15yo swimmer presents with medial knee pain • Found to have adequate flexibility in hips but poor hip control GOAL: build hip control
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EXERCISE EXAMPLES TO IMPROVE HIP CONTROL
• Clams • Bridge variations • Single leg squats • Resistance band work with squats and rotations