Tip of the Month - November 2019
Coach Monika Says…
Assessing Bad Posture to Avoid Lower Back Pain
Bad posture and lower back pain were discussed in the October Newsletter. Here is the follow-up so you can check and/or assess your athletes’ core and back strength. Coaches can also incorporate these into Warm-up, Cool-down exercises, and/or Conditioning program. They should definitely do so if athletes are showing signs of ‘poor posture’ and/or complain about lower back problems.
Test Your Athletes and Yourself
Equipment: Mat or Floor
1. Back to Wall Exercise
Source: The Kalos Exercise Collection; Developing physical literacy for children and youth through FUN, fitness, and fundamentals; Ballet for Athletes: Modified exercises for cross-training
Specific Exercise Focus:
Body and head awareness (body position and movement, positional alignment, body incline in supine, head centered, arm extension on floor, legs bent, feet flat and forward)
Balance and control (weight distribution, head, shoulders, back, extended arms)
Start Position: Assume upright standing position against the wall, feet slightly apart, heels against the baseboard, back and head against the wall, face forward, arms extended at sides by body
Action: Assume Start position, tighten the core, bend knees so thighs are at a 90-degree angle, partner checks for ‘hallow’ of the back against the wall [space between back and wall – measuring stick between back and wall – stick hand between space]
If ‘hallow’ exists – push back and head ‘flush’ against the wall, hold 8 counts, 15 repetitions, and relax
Finish: Stand upright, arms relaxed at sides by the body, and relax
2. Horizontal Plank
*Testing core strength
Specific Exercise Focus:
Strength (body position and movement, spine/core, hips, buttocks, thighs, calves, ankles, feet, prolonged held position)
Flexibility, suppleness (body position and movement, trunk, hips, pelvis, groin, front of thighs, lower part of legs, feet)
Start Position: Assume prone position on the floor (face down), legs extended, feet together on toes, head aligned with back and looking at floor, bent forearms, hands/palms flat on the floor, fingers forward, back aligned
Action: Assume Start position, tighten the core, pushing with hands against floor, elevate body to horizontal position above floor, shoulder to heel alignment, head centered, maintain positional alignment, hold 8 counts, lower body to floor, 8 repetitions, and relax
Finish: Prone position, legs extended, feet together, arms extended out in front of body on floor, and relax
Note: Exercises can be used as part of Warm-up, Cool-down and/or Conditioning program
References:
Das Neue (2019, #38, September 14). Unser Rücken geht zum TÜF (our back goes to TÜF*], p. 50. Hamburg, Germany: Bauer Vertriebs KG. Das Neue.
Schloder, M.E. (2018). The Kalos Exercise Collection. Calgary, AB, Canada: Arête Sports. Website: www.coachingbest.com
Schloder, M.E. (2017). Developing physical literacy through FUN, fitness, and fundamentals. Calgary, AB, Canada: Arête Sports. Website: www.coachingbest.com
Schloder, M.E. (2016). Ballet for athletes: Modified exercises for cross-training. Calgary, AB, Canada: Arête Sports. Website: www.coachingbest.com
*TÜF is the German TÜVs = Technischer Überwachungsverein [Technical Inspection Association] are German businesses that provide inspection and product certification services