Figure skating strength and conditioning expert Elizabeth Mullins continues an off-ice class for figure skaters, focusing on athlete strength and mobility and coordination/balance. In this kind of class, the order of exercises is important so make sure to watch Part 1, Part 2, Part 3, Part 4, Part 5, and Part 6. In this video, Elizabeth shares The McGill Big 3 which are 3 exercises intended to improve core stability and reduce the risk of back injury. These exercises help strengthen the core muscles that support the spine, enhancing overall stability and posture. Elizabeth begins by explaining “hip-to-rib function” which is having a neutral hip position with enough core tension to create a connection to the rib cage. She briefly describes anterior pelvic tilt which is sway back and posterior pelvic tilt which is characterized by having the hips too far under, while the desired neutral pelvis position is like a bowl filled with water where the water doesn’t spill out the front or back. She says, “If we don’t have good rib-to-hip connection we’re kind of all over the place.” At the end of the video Elizabeth says these exercises are good “if someone’s having a hard time managing their rib-to-hip or bracing their core.”
The first exercise of the McGill Big 3 is the curl-up where the athlete lays on their back on the floor with one leg straight with the heel of that foot pressing into the floor and one leg bent (foot on floor) and both hands on the floor under the low back. From this position the athlete lifts the head off the ground while trying to “knit together our rib and our hip” and pushing the lower spine down onto the hands. When done correctly this engages the core and there is benefit from even holding this position for 10 seconds. The exercise should be performed again after switching legs.
The second exercise is the side plank (or side bridge) from the elbow with bent knees while lifting the bent free leg to what Elizabeth refers to as a DNS Star (DNS = Dynamic Neuromuscular Stabilization). To start the exercise the athlete lays on their side with knees bent and stacked and supporting themselves on their elbow which is directly under the armpit. The athlete then pushes the bottom knee into the ground and opens the hips in a wide position with the heel off the ground. The athlete should be able to hold this position for at least 10 seconds before adding the next step. To increase difficulty, from the open position the athlete should reach forward with the free arm and rotate the back leg down and in while straightening it. Notice how the upper body also rotates down toward the floor on the reach. The exercise should be repeated on both sides.
The third exercise is the bird dog position where the athlete starts on hands (wrists under shoulders) and knees with a flat back and raises opposite hand and leg off the floor until free arm and free leg are straight and extended. The free arm should be at shoulder height and free foot at hip height. This should be a strong position and resist disturbance. The athlete then touches the free knee to free elbow before returning to the full extension. The exercise should be repeated with the other leg and arm as well.
Sorry, this content is for members only.Click here to get access.
Already a member? Login below… |
Remove from My Favorites
