<p><span style="font-weight: 400;">The industry is obsessed with thinking everyone has a ‘weak’ core, clients think they have a ‘weak’ core, therapists are sending their patients to Pilates class because they think they have a ‘weak’ core.</span>  </p>
<p><span style="font-weight: 400;">How did we ALL OF A SUDDEN apparently get ‘weak’ cores? </span></p>
<p><span style="font-weight: 400;">I will tell you why - it is NOT as simple as them being ‘WEAK’!</span>  </p>
<p><span style="font-weight: 400;">Let me explain….</span>   <span style="font-weight: 400;">If something is weak, what are we taught to do? Strength it, right? </span></p>
<p><span style="font-weight: 400;">Okaaaaay …..</span> <span style="font-weight: 400;">So how do we identify a ‘weak’ core?</span> <span style="font-weight: 400;">What does ‘weak’ actually mean? </span></p>
<p><span style="font-weight: 400;">The definition of ‘weak’ is ….what?</span> <span style="font-weight: 400;">What is the question…???</span>   <span style="font-weight: 400;">Let us first ask...</span>  </p>
<p>&nbsp;</p>
<h2><b>What </b><b><i>Causes</i></b><b> A ‘Weakness’?</b></h2>
<p><span style="font-weight: 400;">Well in my experience as a Biomechanics Coach, having tested many peoples bodies, I rarely see a core that is simply ‘weak’ or that only requires core stability/strength work. In my experience, the ‘weakness’ is actually what I would classify as dysfunction. For example, there could be...</span></p>
<ul>
<li style="font-weight: 400;"><span style="font-weight: 400;">Muscle spasm</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">Joint immobility</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">Nerve inhibition</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">Reciprocal inhibition </span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">Combinations of the above </span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">A lack of endurance capacity</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">Oh and just weak of course!</span></li>
</ul>
<p><span style="font-weight: 400;">So looking at each of these - how many purely require strength work when identified? </span></p>
<p><span style="font-weight: 400;">Surely it makes sense to reduce the dysfunction, prescribe the appropriate intervention THEN condition with some relevant strength/stability work.</span> <span style="font-weight: 400;">This could be identified as Core Progressions and, once again, from our very basic training neuromuscular progressions would make sense dont you agree….?</span>  </p>
<p>&nbsp;</p>
<h2><b>Neuromuscular Core Progressions </b></h2>
<p><span style="font-weight: 400;">There is a very cool and VERY simple (we LOVE simple) way of applying this logical system and what can come of it, very often, is a rapid improvement that you can prove…..</span> <span style="font-weight: 400;">Using the underpinning knowledge we learn at level 2, consider neuromuscular progression.</span>  </p>
<p>&nbsp;</p>
<p><b>But First Let Remember…..</b> <span style="font-weight: 400;">What Is A ‘Neuromuscular’ </span><i><span style="font-weight: 400;">Exercise</span></i><span style="font-weight: 400;">?</span>  </p>
<p>&nbsp;</p>
<p><span style="font-weight: 400;">The rationale for </span><b>Neuromuscular Exercises</b><span style="font-weight: 400;">. </span><b>Neuromuscular</b><span style="font-weight: 400;"> control is defined as the unconscious trained response of a muscle to a signal regarding dynamic joint stability. ... </span><b>Neuromuscular exercise</b><span style="font-weight: 400;"> has effects on functional performance, biomechanics, and muscle activation patterns of the surrounding joint musculature.</span>  </p>
<p>&nbsp;</p>
<h3><b>OK So Now, What Is ‘Neuromuscular’ </b><b><i>Progression</i></b><b>?</b></h3>
<p>  <span style="font-weight: 400;">Ok, let’s just pause for a second, if we are going to start at the very beginning then I would suggest you go through the FREE Project Squat series I have which will show you how to look for and improve dysfunction in the pelvis.</span> <span style="font-weight: 400;">OR attend the 1 day intrinsic biomechanics workshop we told you about last week...</span>  </p>
<p>&nbsp;</p>
<p>[dt_divider style="thick" /]</p>
<table style="height: 178px;" width="1327">
<tbody>
<tr>
<td>
<h2><b>Intrinsic Biomechanics Workshop</b></h2>
<p><span style="font-weight: 400;">Nov 2nd in Nottingham</span></p>
<p><span style="font-weight: 400;">Nov 16th in Belfast</span></p>
<p><span style="font-weight: 400;">Nov 23rd in London</span></p>
<p><a href="https://www.biomechanicseducation.com/product/intrinsic-biomechanics-taster/#tab-description" target="_blank" rel="noopener noreferrer">Click here to find out more</a></p>
<p><b>Just £188 --- Or FREE when you book 2 other 1 day workshops</b></p>
</td>
</tr>
</tbody>
</table>
<p>[dt_divider style="thick" /]</p>
<p>&nbsp;</p>
<p><span style="font-weight: 400;">Once the intrinsic subsystems are moving more freely THIS is the time to start a periodised progressive core training programme like this one:</span>  </p>
<h2> </h2>
<h2><span style="font-weight: 400;">STEP ONE: </span><b>Can They Engage Their Core?</b></h2>
<p><span style="font-weight: 400;">The Test + Exercise</span>   <span style="font-weight: 400;">1). Lie your client on their back, knees bent,</span><span style="font-weight: 400;"> arms on the floor by their sides - this gives them a good ‘base of support’.</span>  </p>
<p><span style="font-weight: 400;">Next, place your fingertips under the natural lumbar curve so you can just feel their natural position.</span> <span style="font-weight: 400;">Now ask them to ‘brace’. A good brace is when they tense their entire core as if they were going to take a punch in the stomach. </span>  </p>
<p><span style="font-weight: 400;">They pass this test if they can do this without the pressure of their back changing at all on your fingers. If they move, lift or press down onto your fingers they failed the test. This means we keep coaching until they have the capacity to ‘control their core’. If they still struggle then they are not ready and must go back to the iMoveFreely base exercises (anti spasms, nerve mobilisations &amp; pure isolated joint mobilisations).</span>  </p>
<p><span style="font-weight: 400;">You (and they) might be surprised by how difficult this is IF you're not prepared for it. However, one moving more freely on the inside, the progress is often very quick. </span>  </p>
<p>&nbsp;</p>
<h2><span style="font-weight: 400;">STEP TWO: </span><b>Can They Engage Their Core Maximally?</b></h2>
<p><span style="font-weight: 400;">Each of these is a Test + an Exercise</span></p>
<p><span style="font-weight: 400;">2). Crook Lying Brace - practice various percentages of muscular effort. </span></p>
<p><span style="font-weight: 400;">E.G 40% effort, 60% effort, 80% effort maybe up to 100% effort of muscular contraction. They only progress if they can achieve each ‘level’. If they lose their lumbar position at any point this is their failure point, so keep them here while you coach them further OR go back to the iMoveFreely base exercises (anti spasms, nerve mobilisations &amp; pure isolated joint mobilisations).</span>  </p>
<p>&nbsp;</p>
<h2><span style="font-weight: 400;">STEP THREE: </span><b>Can They Engage Their Core With Control?</b></h2>
<p><span style="font-weight: 400;">Each of these is a Test + an Exercise</span> <span style="font-weight: 400;">3). If they fly through these well then they are ready to be tested on their ability to control their core/trunk. Now we ask them to continue to maintain their spine position while moving their arms and legs by varying degrees SUPER SLOWLY. These are flexor dominant.</span>  </p>
<ul>
<li style="font-weight: 400;"><span style="font-weight: 400;">Lift foot off the floor, taking 8 seconds from the initial brace, to lifting and hovering foot 1” off the floor, to replacing the foot and finally letting the brace go. Repeat other side.</span></li>
</ul>
<p><img class="aligncenter size-large wp-image-16241" src="https://biomechanicseducation.com/wp-content/uploads/2019/08/Core-Progressions-for-personal-trainers-1-1-1024x683.jpg" alt="" width="1024" height="683" /></p>
<p>&nbsp;</p>
<ul>
<li style="font-weight: 400;"><span style="font-weight: 400;">Brace, now lift foot 1”, then extend the leg keeping it 1” off the floor, taking 8 seconds from start to finish as before. Repeat other side.</span></li>
</ul>
<p><img class="aligncenter size-large wp-image-16245" src="https://biomechanicseducation.com/wp-content/uploads/2019/08/Core-progressions-for-personal-trainers-2-1-1024x683.jpg" alt="" width="1024" height="683" /></p>
<p>&nbsp;</p>
<ul>
<li style="font-weight: 400;"><span style="font-weight: 400;">Brace, lift foot 1”, now externally rotate the knee 30 degrees. Repeat other side.</span></li>
</ul>
<p>    <span style="font-weight: 400;">This continues as you gradually increase the neuromuscular complexity through the use of lever lengths, removing different bases of support - legs, arms etc.</span>  </p>
<p><img class="aligncenter size-large wp-image-16252" src="https://biomechanicseducation.com/wp-content/uploads/2019/08/Core-Progressions-for-personal-trainers-to-use-with-clients-3-1-1024x683.jpg" alt="" width="1024" height="683" />   <img class="aligncenter size-large wp-image-16251" src="https://biomechanicseducation.com/wp-content/uploads/2019/08/Core-Progressions-all-personal-trainers-should-know-4-1-1024x727.jpg" alt="" width="1024" height="727" /></p>
<p><span style="font-weight: 400;">Then once they are successfully doing all of this while maintaining a stable core/trunk then you progress to prone kneeling, </span> <span style="font-weight: 400;">Each of these is a Test + an Exercise</span>   <span style="font-weight: 400;">4). Prone kneeling is the subsequent neuromuscular challenge and is extensor dominant. </span></p>
<p><img class="aligncenter size-large wp-image-16254" src="https://biomechanicseducation.com/wp-content/uploads/2019/08/Core-Progressions-Prone-Kneeling-1-1024x683.jpg" alt="" width="1024" height="683" /></p>
<p>&nbsp;</p>
<ul>
<li style="font-weight: 400;"><span style="font-weight: 400;">As before encouraging them to brace, maintaining their ‘neutral’ position, then ask them to lift one arm in front of them without losing their pelvic/spine position. Repeat on the other side.</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">Brace - take arm to side. Repeat other side.</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">Brace - lift and extend leg. Repeat other side.</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">Brace - take leg to side. Repeat other side.</span></li>
</ul>
<p>  <span style="font-weight: 400;">This also continues through to lifting opposite arm and leg for example. </span></p>
<p><img class="aligncenter size-large wp-image-16258" src="https://biomechanicseducation.com/wp-content/uploads/2019/08/Core-Progressions-Prone-Kneeling-2-1-1024x683.jpg" alt="" width="1024" height="683" /></p>
<p>&nbsp;</p>
<p>&nbsp;</p>
<p><span style="font-weight: 400;">5). This phase takes them through similar variations while - Seated, seated on an unstable surface, standing, standing on an unstable surface.</span>  </p>
<p><span style="font-weight: 400;">Bear in mind if they cannot control their core while flat on their back, with no extra challenge and a huge base of support, imagine what their TRUE core control is like upright with weights being moved around their body!</span>        </p>
<p>I want to once again just state that you should be working on improving any dysfunction in the pelvis, spine, shoulders, before you start working on the core. However, these guidelines we have covered today will give you a good grounding and route to follow as you help clients improve their core function.</p>
<p>&nbsp;</p>
<hr />
<h2> </h2>
<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Then <a href="https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back" target="_blank" rel="noreferrer noopener" aria-label=" (opens in a new tab)">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>
<!-- /wp:paragraph -->

<!-- wp:image {"id":7922,"align":"center","linkDestination":"custom"} -->
<div class="wp-block-image">
<figure class="aligncenter"><a href="https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back" target="_blank" rel="noreferrer noopener"><img class="wp-image-7922" src="https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg" alt="" /></a></figure>
</div>