Training The Core – The Arch Exercise

I was first introduced to the Arch exercise when I attended a handstand workshop and since then it has begun to pop up all over the place with regards to strength and conditioning, especially when one is looking to incorporate bodyweight training or undertake crossfit.

In the image below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrate the arch.  The aim is to keep the feet and hands together tight and raise these off the ground whilst maintaining a tight core and gluteals.  This exercise requires one to maintain tension through their posterior side of their body.  In addition to this, you can also use this as an assessment tool from a mobility and strength point of view.  Firstly from a mobility point of view, you can see in the image below that it is quite challenging to get the upper limbs up off the ground and that I am limited in being able to perform this.  Therefore further assessment should be conducted to determine if there is a shoulder or thoracic mobility restriction.  From a strength point of view, you can assess firstly whether one can perform this exercise and for how long. You can also assess ones ability to maintain tension throughout their posterior and often by palpating the posterior muscles you can feel whether one is recruiting all or some of the posterior muscles.

If you are currently suffering from a spinal or shoulder complaint, please consult with your osteopath prior to trying this out.

This blog was written by osteopath Heath Williams of Principle Four Osteopathy.

Principle Four Osteopathy

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.

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