Core Techniques
posted by Tyler Duckworth on Thursday, November 06, 2008 Some of the most exciting exercises out there, are the ones you don't even need a gym to do! With that being said, I'd like to introduce some Core Training Techniques to strengthen your core and allow yourself that six-pack you've always dreamed of. We'll start out with some simple planks and iso-metric holds, and build our way to more complicated movements and positions.
A great place to start is with the "High Plank". In this position, remember to keep your elbows and shoulders and wrists in alignment. A gentle but consistent slope will be created in this position. Remember, at no point in this position should their be an "droopy" areas, that is to suggest that any area in the lumbar region of your back that isn't completely engaged will put incredible pressure on your lower back, and this is NOT a good thing. Keep it straight, as if a ball could easily roll from your shoulder down to your ankle. Keep your shoulders relaxed and not elevated. Hold this position for at least 60 seconds. If you find yourself shaking, that means the stability in your core could use some work! Don't worry, we're all in the same boat! Shake it Baby, Shake!
Pushing your hips directly up, the next position after the high plank is the old yoga stalwart, Downward Dog. This is a great way to loosen up your shoulders while stretching out your lower back. In this position you'll also notice the lengthening of your hamstrings and calves. Take time to push your left and right heel into the mat or floor to really take advantage of this stretch.
Bringing your hips back towards the floor, keep your upper torso upright, using your shoulders and triceps to stabilize this hold. This position, known as the cobra, will allow for a fantastic stretch all throughout your abdominal region, as well as your lower back. Be deliberate and controlled in your movement back towards the mat.
From Cobra, slowly push your body back, dropping your knees to the mat and allowing for strong stretch throughout your lower back. This will also allow for your shoulders to take a break and relax. Let go of all tension and focus on bringing your focus back to breath control.
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Tufts Swimming Stretch
posted by Tyler Duckworth on Wednesday, November 05, 2008
The first stretch in our series is the Butterfly position. In this position I would like you to remember to keep your back completely neutral, lengthening your spine, while pushing your knees towards the mat, opening up your hip-flexors. Feel free to anchor your hands around your ankles to help create tension and stability.
After rolling back and forth a good 10 times, shoot your legs forward, creating a 90 degree angle with your body. Keep your back in the neutral position and hold your arms directly above your head, aligning all the joints (wrist, elbow, shoulder). Hold this position for 60 seconds. Notice the tension this position places on your hamstrings. Keep your feet in a flexed position to maximize the stretch for your lower extremities.
Immediately after the butterfly position, you will need to bring your legs up to the Tuck position. Here, remember to round your shoulders and back (especially your lats). Try not to elevate your shoulders, keeping your upper shoulder complex loose. This position is important in opening up your shoulders, lats, triceps, traps and rhomboids. A necessity for swimmers looking to add to their flexibility.
Adding on to the tuck position, you will now begin to roll back and forth keeping your core completely engaged and tight. Remember to keep your back rounded and mitigate all movement through displacing tension in your core.
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After rolling back and forth 10 times, shoot your legs forward and hold your arms directly over your head aligning your wrist with your elbow and shoulder. This position will create a 90 angle. Hold this position for 60 seconds. Notice the stretch throughout your hamstring and calves. Remember to keep the spine in a neutral position, as upright as possible!
From this 90 degree angle, bring your arms forward, falling into a front pike stretch. Our goal here is to touch the top of your toes and bring them towards your forehead. Don't necessarily yank them forwards, rather allow the lengthening of your hamstring and spine in this position. Do not lock your knees, instead keep a soft tension throughout the entire length of your legs.
In the last position of this stretch series, straddle your legs out. Focus on trying to extend your legs as wide as possible opening up your hamstrings and calves. If possible, extend your arms as wide as possible, with the goal of actually reaching both feet with your hands. Hold this position for 30-60 seconds.
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