If the title led you to expect a specific core training exercise to prevent injuries, then I am afraid it was a bit of red herring.The fact is, all properly executed core training programs should minimize the risk of injury – period.
When you want to apply high force with your arms or legs, for the force to be optimal, the muscles of your extremities must be anchored to an immovable (or sturdy) object. That sturdy object is your trunk. If your trunk is weak, the muscles of your arms and legs can become over loaded. By strengthening the trunk through core training, this lessens the stress on the muscular system, and manages the forces going through your body by increasing balance and control.
Here is a fantastic core training exercise that you can add to your training program which will both improve your power and minimize your risk of injury…
As simple as it seems the side plank provide an exercise stimulus to pretty much all the muscle groups of the trunk. It is this that makes it a very effective exercise for the core. However, if you are just beginning to introduce core training to your exercise program, then this is probably not the exercise for you. It is very demanding.
You can begin by holding at the top of the raise for 10 seconds and repeat this 3-6 times, then change sides. Then build up to holds of 60 seconds and repeat this 3 times on each side.
As I have
mentioned before, this core training exercise is very demanding if you are new
to core training. However, there are ways to introduce this exercise more
gently if necessary.
You can also increase the difficulty of this exercise as well.
Add this core training exercise to your training program and with the others core exercises you will find on this site, you will be able to transmit more force through your arms and legs and minimize your risk of injury.