Functional trainer: Core function - 4 point exercise part 1

Apr 11 2009 by Jack Walton, Functional Trainer

Today we will build on previous development of core strength and function.  We know our core/abdominals are important for our health, yet there is a great deal of controversy about the best way to condition them.  When remembering that training for health and performance can be very different to training for aesthetics, it is clear that there are many options and exercises to consider.

The 4Point Exercise

:: Position yourself on your hands and knees on a mat.

:: Hands directly below shoulders and knees directly below hips.

:: Relax across the shoulder and pelvic girdle.

:: Bend at the elbows until your body is parallel to the ground.

:: At this point it is a good idea to check your neutral spine position.  Place a dowel rod along your spine.  If you have the correct position it will contact at your hip, upper back and head and there should be a space/curve big enough to fit your flat hand between the rod and your lower back.

:: Adjust to a neutral spine position if required.

:: Lift one hand 1cm off the  floor and then the diagonally opposite knee 1cm off the floor.  Hold this position steady for10seconds and then lower.

:: Perform up to 15 times.  Switch sides and repeat.

Benefits

Although it appears quite a light exercise, it is very subtle and there are many benefits.  As the movement pattern is very closely related to gait (walking), it is a very useful pre/rehabilitation exercise.   It is also an excellent way to compensate for faulty movement patterns developed over time, due to injury, through work or sport.  The exercise also involves a lot of shoulder and pelvic girdle stabilisation, which is essential for pain-free and health shoulders, neck, arms, back, hips and legs.

Pay Attention to:

There are many progressions for this exercise, but ensure that you really perfect this level first.  It should feel very smooth with equal distribution through the stabilising shoulder and hip.  It is common for one side to be easier than the other, so try it and see what you find out.  You must, as always, maintain correct abdominal breathing throughout the exercise.

This exercise has been discussed as it is one of the fundamental progressions my clients go through to get free from pain, correct movement and build TRUE strength.  Be diligent and it will serve you well.

NEXT article will progress the '4point' exercise.  In the meantime visit  www.functionaltrainer.co.uk, Holistic Health and Performance, to address  imbalances in core and back function.  Contact  07792761324  jack@functionaltrainer.co.uk.