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Core (Transverse Abdominis) Reactive Integration - Crunch & Catch
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Learn this transverse abdominis activation technique with the intent of improving the timing of recruitment and core muscle reactivity.
Also Called
Transverse Abdominis ActivationCore Strengthening TechniquesCrunch & Catch Tutorial
Crunch and Catch:
- Start by having your client/patient sit on a stability ball that is about knee height.
- Have them "walk" their feet out and roll down the ball as if they were going to sit on the floor, but stop when the top of the gluteus maximus is still in contact with the ball.
- Ensure your client/patient's hips , knees and ankles and feet are in alignment, the patient is maintaining a neutral spine, and the ball is centered on the upper lumbar spine (thoracolumbar junction)
- Have your client/patient assume a crunch position. Careful attention should be paid to maintaining the abdominal drawing-in maneuver (ADIM) and "glute squeeze" while performing spinal flexion without additional hip flexion.
- Your client/patient should start with the arms extended toward the ceiling.
- Throw a stability ball or medicine ball toward the patient/client's hands (above the face) fast enough that the ball travels with a mostly horizontal trajectory.
- The client/patient should be cued to receive the ball quietly as if "catching an egg"; decelerating the ball into end range shoulder flexion.
- A goal of this exercise is to reduce the time between eccentric and concentric contractions (at the end of shoulder flexion range of motion), also known as the "amortization phase" - there should be no pause at the end of shoulder flexion range of motion (ROM).
- The client/patient should be instructed to throw the ball back as fast as can be controlled, ending in the original "crunch positions" while maintaining the ADIM.
- Note: Throwing smaller stability balls are a wonderful way to introduce upper body power exercise. Do not assume that a weighted medicine ball is a better tool for teaching optimal technique, mechanics and improving power/reactivity.
- Note: Although it takes some practice and coordination, this exercise can be performed without a partner, by throwing the ball against a very solid wall or column. Note, this should not be done against drywall.