Here's a FANTASTIC exercise to work on the INTEGRATED CORE STABILIZATION SYSTEM [ICSS]. This exercise gets it’s origins from Dynamic Neuromuscular Stabilization [DNS]
How to Perform:
- Quality over Quantity. Go slow. Do it right
- Try to roll as a COMPLETE UNIT. Your arms, legs, head - everything - must stay completely still. Promote awareness of the moment and feel the connection between your upper and lower body.
- Cue "reaching up and out" with the top hand
- Maintain proper diaphragmatic breathing and equal distribution of intra-abdominal pressure. Ensure lower and lateral walls are activated. Not rectus dominant.
- Chin tucked. Neutral pelvis.
- Regression with SB as in Episode 322
We'll make the disclaimer now that we are not certified in DNS [our apologies if you have seen this exercise performed in a different way]. For that reason, we'll provide some direct quotes regarding DNS from an article below:
"Dynamic neuromuscular [core] stability is necessary for optimal athletic performance and is not achieved purely by adequate strength of abdominals, spinal extensors, gluteals or any other musculature; rather, core stabilization is accomplished through precise coordination of these muscles and intra‐abdominal pressure regulation by the central nervous system. Understanding developmental kinesiology provides a framework to appreciate the regional interdependence and the inter‐linking of the skeleton, joints, musculature during movement and the importance of training both the dynamic and stabilizing function of muscles in the kinetic chain."
"The ultimate strategy is to “train the brain” to maintain central control, joint stability and ideal quality of movement that is achieved through guidance from the clinician. Eventually, through repetition of the exercises, the central control establishes an automatic model that becomes a fundamental part of everyday movement and skills. Integration of an ideal pattern of stabilization in sport activities would not only reduce the risk of injuries and secondary pain syndromes resulting from overloading, but may also improve sport performance."
Refer back to our Developmental Kinesiology article for more!
Citation Frank et al 2013 Dynamic Neuromuscular Stabilization & Sports Rehabilitation. DNS dynaicneuromuscularstabilization clarefrank