Core stability is a big buzzword in fitness, and for very
good reason. The ability to keep the
core stable is essential for proper movement and prevention of injury. Stability has three aspects related to
the planes of movement:
Sagittal Plane Stability
– is the ability to prevent flexion and extension of the core from the low back
to the top of the head.
Front Plane Stability
– is the ability to prevent lateral flexion of the core from the top of the
head to the low back.
Transverse Plan
Stability – is the ability to prevent rotation of the core from the top of
the head to the low back
Stability is about preventing movement – not creating
movement! All muscles can act as
stabilizers, movers, or absorbers, but the muscles of the core spend a lot of
time preventing movement in many activities from running to walking to
jumping. This is why exercises like
the plank are considered functional because the plank is about using core
muscles to prevent movement of the core as opposed to exercises like a crunch
which is about creating movement.
To have a strong and stable core it is important to perform
stability exercises in all three planes of movement. The plank and side plank do a great job of
challenging muscles to prevent movement in the sagittal and front planes, but
that leaves the Transverse Plane. This
is significant because the vast majority of injuries occur in the Transverse
Plane with Frontal Plane injuries close behind.
It is also important to note that rotational movement
(movement in the transverse plane) is fundamental to human movement in general
and the generation of explosive force in many activities from Golf to Tennis to
Boxing.
One of the best ways to develop rotational stability in the
Transverse Plane is doing high to low anti-rotation chops in a half kneeling
position using either resistance bands or cable resistance with a rope handle
or pole attached.
Execution
The anchor point of the resistance band/location of the
cable handle should be position up high.
Your body should be facing perpendicular to a line from the
handle/anchor point straight down and across your body. You should be in a half kneeling posture
down on one knee (the leg closest to the cable/band should flexed with foot
flat on the floor and hip and knee bent at 90 degrees.
The other knee should be down on the floor
(use a cushion or mat!) with shin and top of foot along the ground directly
behind the knee. It is important that
the knee is directly under the hip. It is also important that the spine be held straight with a
straight line from top of head through the spine and hip to the knee on the
ground. Extend the spine fully and
keep your spine fully elongated throughout the exercise.
Reach across the body and place both hands on the resistance
band/rope spread apart with hands shoulder width apart.gripping the band/rope.
Keeping the shoulders and hips facing forward the entire
time pull the rope/band directly down and across the body and pause in the
bottom position making sure there is no movement to in the shoulders or hips
while maintaining a fully lengthened spine.
Then slowly return to the starting position. Form is VERY important in this exercise.
Here are two great instructional videos:
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