Why your core training is WRONG, and how to fix it

“Toning up the core” is a common concept within practices in the Health & Fitness community. Hundreds of sit-ups, planks for minutes, and extension-driven ab wheel rollouts are a few examples of exercises personal trainers or online resources will likely prescribe to you.

The problem is, you aren’t training your core effectively with those exercises. You’re either targeting one muscle group in the core (the Rectus Abdominis) or training a pattern of extension that you’re already stuck in, making your pain worse.

If I gave you a TRUE core exercise that involved correct respiration, you would be shaking and begging for mercy within 15 seconds. The “core” is not designed to just do sit-ups. Its function is to help you breathe and stabilize your body throughout the day.

Take a look at the following diagram of the core musculature:

Muscles_of_the_Abdominal_Wall.jpg

That’s a lot more than just your Rectus Abdominis, or your “six pack” abs. And you know what muscle works with all of these abdominal muscles for breathing? Your diaphragm, which is HEAVILY involved in core functioning.

19072.jpg

Your diaphragm is supposed to ascend and descend during breathing, and if our Obliques and Transverse Abs are not securing our ribcage down, we are setting ourselves up for dysfunctional breathing and pain since our diaphragm can’t do its job if the ribs are stuck flared up. Flared up ribs means less room for the diaphragm to move.

True core training involves breathing. Any good core exercise forces you to own a position and not compensate by extending your back or moving out of alignment. It’s transverse abs and obliques, all while keeping those ribs down so we assist the diaphragm in getting in a proper position.

This is what we do at Sandhills Sports Performance. You will never see anyone do a sit-up here!

So next time you do a core exercise, keep those ribs down. Get a full inhale through your nose and exhale ALL that air out through your mouth. Own the position, or else you aren’t owning your core.

​See the video below for a great core exercise that hits your obliques hard. Keep your pelvis posteriorly rotated, keep those ribs down, and breathe!!

https://www.youtube.com/watch?v=8gu5U580aM8

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Sandhills Sports Performance is in Need of a Full-Time Physical Therapist!

Sandhills Sports Performance (SHSP) is in need of a full-time outpatient Physical Therapist (PT). We are a privately owned, Postural Restoration Certified Center in Southern Pines, NC. We are a unique physical therapy clinic that incorporates rehabilitation, strength and conditioning training as well as wellness-oriented programs. Our programs are holistic in nature, identifying the root cause of a problem verses symptom management. We are patient centered and home program oriented. We believe that education is the key to self-management, so our patients can return to a pain free functional lifestyle and understand how to help themselves. We’re looking for a thoughtful, energetic, hard-working individual that wants to work with our forward-thinking professionals. A preferred candidate has previous Postural Restoration training, but willing to train.

 

Full-Time Physical Therapist Description

Physical Therapist will provide exceptional service to patients who have impairments, functional limitations, disabilities, or changes in physical function and health status resulting from injuries, disease, or other causes. Also, to prevent the onset, symptoms, and progression of impairments, functional limitations, and disabilities that may result from diseases, disorders, conditions, and injuries

Candidates must:

  • Possess strong communication and interpersonal skills.
  • Possess good problem solving and evaluation skills.
  • Be a “team minded” professional who embraces growth and challenges.
  • Work collaboratively with patients and staff.
  • Be able to plan, implement, and progress physical therapy treatment for patients.
  • Direct and supervise all treatment and physical therapy service, including numerous aspects such as manual therapy, TE, education, and modalities.
  • Provide consultant services to various entities as needed.

Requirements (ideal candidates have the following):

  • Minimum of Bachelor’s degree from an accredited Physical Therapist school.
  • Completion of all three Postural Restoration Institute’s Introductory courses.
  • Clinical rotations/education in specific clinical specialty settings.
  • Continuing education – minimum of 16 hours per year.
  • Have or ability to get ASAP a North Carolina Physical Therapy license.
  • Successful completion of National Board exam.

 

To apply, send resume & cover letter to Ashley Brooks at ashley@sandhillssp.com

Sandhills Sports Performance is growing. Two full-time positions open

Sandhills Sports Performance is growing. We are looking for a full-time Certified Strength and Conditioning Specialist/Certified Athletic Trainer and a full-time Physical Therapist.

We are a unique PRI clinic that incorporates physical therapy, strength training and conditioning, as well as wellness oriented programs. We are looking for an energetic hard-working individuals that want to work in one of the few multifunctional PRI clinics in the US.

 

Full-Time Physical Therapist

Description                                                                                                                                       

Physical Therapist will provide exceptional service to patients who have impairments, functional limitations, disabilities, or changes in physical function and health status resulting from injuries, disease, or other causes. Also, to prevent the onset, symptoms, and progression of impairments, functional limitations, and disabilities that may result from diseases, disorders, conditions, and injuries.

The candidate must:

  • Possess strong communication and interpersonal skills.
  • Possess good problem solving and evaluation skills.
  • Be a “team minded” professional who embraces growth and challenges.
  • Work collaboratively with patients and staff.
  • Be able to plan, implement, and progress physical therapy treatment for patients.
  • Direct and supervise all treatment and physical therapy service, including numerous aspects such as manual therapy, TE, education, and modalities.
  • Provide consultant services to various entities as needed.

Requirements                                                                                                                                  

The ideal candidate will have the following qualifications:

  • Minimum of Bachelor’s degree from an accredited Physical Therapist school.
  • Completion of all three Postural Restoration Institute’s Introductory courses.
  • Clinical rotations/education in specific clinical specialty settings.
  • Continuing education – minimum of 16 hours per year.
  • Have or ability to get ASAP a North Carolina Physical Therapy license.
  • Successful completion of National Board exam.

 

Certified Strength and Conditioning Specialist/Certified Athletic Trainer

Description                                                                                                                                       

The Certified Strength and Conditioning Specialist/Certified Athletic Trainer will be responsible for a comprehensive program design, implementation, and supervision of clients of various ages and skill levels.

The candidate must:

  • Possess strong communication and interpersonal skills.
  • Be a “team minded” professional who embraces growth and challenges.
  • Possess the ability to work in individual, small group and team settings.
  • Have a thorough understanding of the physiological basis of exercise and the ability to evaluate, program/instruct according to the National Strength and Conditioning Association (NSCA) Preferred or National Athletic Trainer Certification (NATA) and American College of Sports Medicine (ACSM) or National Academy of Sports Medicine (NASM) Preferred.
  • Understand and demonstrate proficiency in technical skill knowledge domains in order to provide services with their scope of practice.
  • Have the ability to administer and interpret results for submaximal cardiovascular and fitness assessments.
  • Work with PT staff to assist with plans of care and transition to personal training if applicable.
  • Possess previous skills in athletic performance
  • Be able to work with growth and development needs of unique client populations consisting of high school, college athletes, and adults
  • Maintain safety, maintenance, and cleanliness of facility

Requirements                                                                                                                                  

The ideal candidate will have the following qualifications:

  • Bachelor’s degree from an accredited institution in the field of Exercise Science, Kinesiology, Health, Physical Education, Recreation, or other closely related discipline.
  • Valid CPR Certification
  • 2 or more years of clinical experience preferred
  • Experience in Postural Restoration preferred

Please send resume and cover letter to melissa@sandhillssp.com by April 28th, 2017

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