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Rugby Fitness & Conditioning
A ground-breaking approach to
rugby fitness and skills work on DVD

 


Core Stability > Posture

A fundamental component of core stability and core stability training is neutral posture - this allows your muscles to perform efficiently and reduces your risk of injury. To help find your 'neutral,' draw yourself up from the crown of your head, as if you were being lifted by a helium balloon, gently squeeze your buttocks and set your shoulders back and down

This action can be performed while sitting to improve posture and encourage the core stabilising muscles to support your back, arms and legs. Similarly, when lifting heavy objects the same principles apply - lift with neutral posture to ensure you perform efficiently and with less risk.

'Neutral' alignment should be maintained for the most effective use of stabilising and mobilising muscles. Poor posture is the root of many preventable sports injuries and weak performance. Identifying signs are excessive 'arch' in the lower back and 'slouching' - both are side effects of weak core musculature

one of the most popular methods for developing core stability and full body strength and stability is swiss ball training (see below)...

 
 
 



....notice how neutral posture is the aim while balancing on the swiss ball to encourage the core muscles to help perform the drill effectively

 

ABOVE - illustration of poor posture
Note the rounded shoulders, slouching, and angled short line depicting tight hip flexors and excessive curvature of the lower back - all are side effects of weak core musculature

BELOW - illustration of good posture
The shoulders are set back and stable, supporting arm movement, the glutes and abdominals align the hips into a 'neutral' and 'stable' position and support the efforts of the legs

FITFILES
Visit the Rugby League Fitfiles for Core Stability drills
TOP TIP
Get into the habit of establishing neutral alignment when lifting heavy weights