Health and Wellness DIET


THE CORE OF THE MATTER


Get more power and reduce back strain


By Nick Bohanan, USBC Exercise and Strength Conditioning Specialist


IN GENERAL, the muscles of the core run the length of the trunk and torso, and when they contract, they stabi- lize the spine, pelvis and shoulders to create a solid base of support. That’s key for bowling performance. Your core is what generates the powerful movements


of the extremities — your arms and legs. The goal of core stability is to maintain a solid, foundation and transfer energy from the center of the body out to the limbs. All powerful movements originate from the center of


the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the limbs, the spine must be solid and stable. The more stable your core, the more powerful your arm and leg muscles can contract. Think of it this way: Try throwing your bowling ball


down the lane from a standing position, using only your arm to swing the ball. Not much power there, is there? It’s the combination of your steps, arm swing and


thrust from your legs that leads to the smoothest and most powerful bowling deliveries. Perhaps the greatest benefit of strengthening your


core is the reduction of back pain, which is fairly com- mon to bowlers. Everybody always credits abdominal muscles for protecting the back, but they are only part of the equation. Weak or unbalanced core muscled are what generally cause lower back pain and poor posture. Strengthening your entire core will reduce strain on your spine.


NO-EQUIPMENT WORKOUTS There are many exercises that will strengthen the core, as well as exercise equipment that will aid this training. Some of easiest exercises to do that don’t require any equipment include:


PUSH UPS: The push up may just be the best total body exercise that builds core strength. Done properly, it is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs and even the legs.


PLANKS: Begin in the plank position, stretched out facing the floor with your forearms and toes on the floor. Keep your torso straight and rigid and your body


16 USBOWLER WINTER 2010-11


1 ERECTOR SPINAE This


group of three muscles runs


along your neck to your lower back.


2 RECTUS ABDOMINIS located along the front of the abdomen, often


referred to as the “six-pack.”


3 MULTIFIDUS


located under the erector spinae


along the vertebral column, these


muscles extend and rotate the spine.


4 EXTERNAL


AND INTERNAL OBLIQUES


Located on the


side and front of the abdomen.


5 TRANSVERSE


ABDOMINIS (TVA) located under the obliques, it is the


deepest of the ab- dominal muscles


and wraps around your spine for


protection and stability.


6 HIP FLEXORS located in front


of the pelvis and upper thigh.


7 GLUTEUS


MEDIUS AND MINIMUS


located at the side of the hip


8 GLUTEUS MAXIMUS,


HAMSTRING GROUP,


PIRIFORMIS


located in the back of the hip and up- per thigh leg.


9 HIP ADDUCTORS


Located at medial thigh.


in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor. Hold this position for 10 sec- onds to start.


SUPERMANS: Lie face down on the floor with your arms stretched above your head (like Superman flying). Raise your right arm and left leg about 5-6 inches off the ground (or as far as you comfortably can). Hold for 3 seconds and relax. Repeat with the opposite arm and leg.


BACK BRIDGE: Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees. Tighten your abdominal and buttock muscles. Raise your hips up to create a straight line from your knees to shoulders. Squeeze your core and try to pull your belly button back toward your spine.


4 6 2 5 9 7 8 3


FITNESS, HEALTH AND NUTRITION TIPS TO MAKE YOU A BETTER BOWLER CORE MUSCLES 1


Different trainers wil identify different muscles as your core, but here is a quick primer illustrated on Team USA star Brenda Edwards.


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