Page 97 - Safe Wrestling

Movement Patterns and Preventive Exercise Strategies

Table 6.1 Awareness and Acquisition of a Neutral Position of the Spine and Pelvis:
Learning the Neutral Spinal Position in Supported Standing at a Table
Starting Stand facing a table or another suitably high and stable support sur-
position face. Place your hands on the edge of the table. The feet are hip-
width apart and the knees slightly flexed.
Execution Slowly and in a controlled manner tilt the pelvis forwards and then
backwards.
Volume Perform the exercise for 20–60 seconds or 5–10 repetitions.

Notes Adapted from Dobnik and Šarabon (2021).

Table 6.2 Awareness and Acquisition of a Neutral Position of the Spine and Pelvis:
Learning the Neutral Spinal Position in Standing
Starting Stand so that the neck, shoulders and trunk are upright, with the feet
position hip-width apart. Place your hands on your hips.
Execution Slowly and in a controlled manner tilt the pelvis forwards and then
backwards.
Volume Perform the exercise for 20–60 seconds or 5–10 repetitions.
Notes Adapted from Dobnik and Šarabon (2021).

of the deep stabilising musculature, particularly the transversus abdomi-
nis, and may therefore be more appropriate during the initial phases of
motor-control training (França et al., 2012).
In combat sports, where rapid striking actions, blocking manoeuvres,
and high mechanical loads are common, it is therefore beneficial for ath-
letes to master both strategies, although abdominal bracing generally
predominates during high-force situations as the functionally more ro-
bust stabilisation strategy.
Learning Activation of the Abdominal Wall
Learning correct activation of the abdominal wall begins with the devel-
opment of awareness of trunk position and breathing mechanics. Ath-
letes must first be capable of establishing a neutral spinal and pelvic po-
sition (Table 6.1 and Table 6.2) while maintaining steady, relaxed breath-
ing without unnecessary breath-holding or excessive straining (Dobnik
& Šarabon, 2021; Huxel Bliven & Anderson, 2013). Only after these pre-
requisites are established should specific activation strategies, such as
abdominal bracing (Table 6.3) and abdominal hollowing (Table 6.4), be
progressively introduced.
During the initial phases of training, abdominal wall activation is

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