Pickleball Magazine 2-1 Courtesy of Pickleball Rocks | Page 63

which attaches from the pubic symphasis to the iliac crest . In well-developed athletic individuals this center line or linea alba is clearly delineated and can be easily felt . The abdominal wall is similar to a radial tire , in that both get their strength and resilience form several layers of fibers running in different directions . The transversus abdominals are the deepest muscle group running horizontally from front to back . The next deepest group of muscles , the internal obliques , begin from the side of the hip crest and run in a down and out direction . The internal obliques are used to compress the abdominal wall for respiration . The opposite of the internal obliques , the external obliques are more superficial and they run downward and inward . The external obliques are the largest and strongest abdominal muscles . Together the external and internal obliques make up the “ love handle ” muscles . The rectus abdominals are the most superficial abdominal muscle group and they make up the “ six-pack ” abs . The abdominal muscles work posturally by contracting and can twist , flex or extend the spine . In addition , compression of the abdominal muscles increases internal pressure within the thorax and abdomen . This increase in internal pressure is critical for defecation , childbirth , urination , vomiting and forced expiration .
The muscles stabilizing the lumbar vertebrae include the multifidus , erector spinae and the quadratus lumborum . These muscles run along the spinal column and have a function similar to guide wires that hold up a large tower or
antenna . The multifidus are deep smaller muscles that attach from vertebrae to vertebrae . The quadratus lumborum muscles are also deep and they run underneath the superficial erector spinae group .
MUSCLES OF THE LOWER BACK
In addition to the core being comprised of the abdominal and spinal muscles , it also includes the adductor , abductor and quadriceps muscles , gluteals , iliopsoas and hamstrings .
The biggest problem encountered with core training is the over-emphasis placed by many athletes on maintaining and increasing abdominal strength . Striving to have “ washboard ” or sixpack abdominal muscles can cause instability , injury , muscle imbalance and lower back pain . It is important to spend equal amounts of time training and strengthening the lower back muscles as you do the muscles of the abdomen .
There are many exercises and a wide assortment of exercise equipment that can be used for strengthening the core . In addition , most of this equipment is inexpensive , readily available and easy to use . Pilates exercise programs , yoga and core strengthening classes at health clubs are also excellent ways to develop core strength . Some of the best products for assisting in core strength development include :
• Medicine Balls
• Stability Balls ( Swiss Balls )
• Balance products : Bosu Ball , Wobble boards and balance boards
• Dumbbells
• Roman Chair
It is best to begin core training with simple exercises that are done on a stable surface and require no additional equipment . As your ability , expertise and fitness progress , move on to additional exercises performed on an unstable surface , such as a stability ball . A stability ball is not only inexpensive , easy to use and readily available , but it also improves balance , coordination and strengthens those hard-to-get-to muscles . To ensure that the correct-size stability ball is used , sit on top of the ball with feet hip-width apart . The knees should be level with the hips , and a 90-degree angle should be formed at the knee joint between the legs and thighs . Based on height , the following stability ball sizes are recommended :
• 4 ' 11 " - 5 ' 3 ": You should be using a 55cm ball .
• 5 ' 4 " - 5 ' 10 ": You should be using a 65cm ball .
• 5 ' 11 " and up : You should be using a 75cm ball .
A perfect-size stability ball - I am 6 ' 1 " and use a 75cm ball
One novel approach to core strengthening and overall conditioning is to use a stability ball as your chair . In addition to increasing core strength and stability , the use of a ball for a chair improves balance , forces proper spinal alignment , improves circulation , causes frequent position changes , burns up to 350 calories / day and is much cheaper than a conventional chair .
Prior to beginning core strengthening exercises , you should stretch and perform
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JANUARY / FEBRUARY 2017 | MAGAZINE 61