Core stablization program aquatics

This exercise benefits a variety of different ranges of motion in different angles and positions. Go slow and use full range of motion while pushing the force of water with this movement. Wood Chops with HydroTones. Stabilize the body and then slowly bring the hydrotones across to the other side of the body while keeping the body at a good base.

As the intensity builds, the movement from the water will get agitated and create more resistance. Murphy Grant, head athletic trainer and Director of Sports Medicine for the University of Kansas, performed an aquatic demonstration in the HydroWorx pool at the Nationals Park, home of the MLB Washington Nationals, where he demonstrated and discussed a number of important core strengthening exercises for training.

Core training is extremely beneficial for proper posture and balance. Strengthening your stabilizers and your balance can potentially save you from injury down the road. Your body will have been trained to regain balance and stabilize when you are about to fall, get pushed around or when you take a wrong step. The pool is an ideal environment for core and performance training because the water creates natural resistance for added strengthening that you cannot create on land.

Lie on back with knees bent and hands on thighs Tighten abs and lift upper back off floor while sliding hands up thighs Hold lifted postion for 2 seconds Keep head neutral maintain fist-width space between chin and chest When ready and able perform the exercise with arms crossed over chest 10 reps on each leg per set, 2 sets.

Single Knee Press. Lie on back with knees bent Tighten abs and lift leg into position Press hands against lower thigh with light pressure and keep leg still Hold 5 seconds 10 reps on each leg,1 set per day. Bridging Exercises. Partial Bridge to Full Bridge. Lie on back with knees bent and feet flat Tighten abs and lift hips and buttocks off floor inches Hold for 5 seconds and return buttocks down to floor You may build to sec.

Bridge with Exercise Ball. Lie on back with calves on ball and hands at your side Tighten abs and lift hips and buttocks in a pain-free motion avoid hyperextension of spine Hold for 2 seconds and then slowly return buttocks to floor Perform 10 reps per set, 1 set per day. Prone Exercises. Lie on stomach with pillow underneath hips Tighten abs and slowly alternate lifting opposite arms and legs Hold for 1 second do not hyperextend spine 10 reps on each side per set, 1 set per day. Lie on stomach over exercise ball Tighten abs and slowly alternate lifting opposite arms and legs Hold for 1 second do not hyperextend spine 10 reps on each side per set, 1 set per day.

Quadruped Exercises. Assume hands and knees position, with hands under shoulders and knees under hips see Fig. Assume hands and knees position Fig. Flexibility Exercises. Do not limit yourself to utilizing the dynamic properties of water strictly for rehab purposes!

Sometimes you need something different to challenge your athletes so they don't get bored, stale or hit a plateau. The key is to do this without sacrificing the high performance training that they need to excel in their sport. Hydrotherapy can be the missing piece to the training and recovery puzzle.

Watch this webinar to see exactly how!