Applied Core Stability E-Book

10 copy 1

   This is a core training program for people who want to learn how to use their core for function and for a living.

You will learn HOW TO use your core for work, for rest, and for play.

I call this Functional Core Stability or Life Style Pilates.

So many people attend Pilates classes and certainly many do strengthen their core.

However, there seems to be a large group who fail to transfer the strength or use of their core into daily life.

Pilates exercises are designed to be performed in "Neutral Spine". I think many people become confused and forget to use their core for their daily work and activities.

I think many people become confused and forget to use their core for their daily work and activities.

 So I have covered many of the problems I encounter in my work as a Physiotherapist.

The Program in this book covers numerous areas of strength training and in particular all of the following.

  • I have addressed this problem by showing you how to train your core in various non-neutral movement patterns.
  • As a Physiotherapist, I am able to teach you about the Anatomy and mechanics of the deep core muscles as well as the major postural muscles.
  •  The training is set up in chapters and you will work through a step by step process starting with learning about the body and how it works.
  • I have detailed chapter on the relationship between the core and your posture.
  • You will be taught my jargon because the language I use is unique to me and my training.
  • The key to all Pilates training is getting the core muscle to work. I spend a whole chapter on how to engage the deep core muscle. I call this the "Core Crunch" and this is the first movement pattern of many you will learn as you work through the book.
  • I call this the "Core Crunch" and this is the first movement pattern of many you will learn as you work through the book.
  • As a Physiotherapist, I treat people who start an exercise program at the wrong level and consequentially they get injured. I have put together a chapter to show you how to test your major muscles for strength. this will give you an understanding of how strong or weak you are.
  • In the next chapter, I will show you how to train your core using the big ball, that is training in positions that are not the neutral spine.
  •  Your posture and your core must be coordinated so I will teach you how to follow a few routines to strengthen and use good postures.
  •  Stretching is a major component of good body health. In this chapter, I provide you with a number of stretches you need to do to either regain flexibility or maintain range of movement on a regular basis.
  •  The use of your core is the key feature to a strong core. In this section, I show you how to use your core for function. I demonstrate ways you can use the "Core Crunch" to lift, to change postures and to train your core to become more automatic rather than on demand.
  •  As a Physiotherapist, I have knowledge of the things that affect your core, such as pain. In this chapter, I teach you about the daily challenges that directly affect your core and how to handle them.
  •  Many of you will want further training to gain more strength in your core. Advanced strength training requires a strong core to start with so once you have followed the chapters you are ready to learn some advanced exercises. Many of these are pure Pilates exercises and they will give greater core strength. 
  • Many people following this program may require a support brace to assist in their core and or postural training or for pain control. 
  • I prescribe a lumbar back brace for those of you with chronic or severe pain. If your pain in minimal and you just need some support then a mini back brace is perfect. I also find a large group of people just need a reminder to engage their core so a "Core Sensory Belt" is ideal.
So if you need some help with your training of your core then this E-Book is an ideal tool for you to follow.
for horse riders, I recommend the "Applied Posture Riding The Fundamentals of Riding"  E-Book. This book has a great deal more education and training specific to horse riders and I totally recommend this book to all horse riders.
So if you want to train your core for strength and for function as well as train your posture and manage pain then this is the book for you.
I am happy to answer any questions along the way.
I love this topic.
Annette Willson