12 April 201612 April 2016 by theaark

How good is your Core Stability? Is it hiding a potential injury…

CORE STABILITY

In recent years an understanding of the concept of core stability has changed the way in which we train our core. The core is actually the “powerhouse”, foundation or engine of all limb movement. All movements are generated from the core and translated to the extremities.

What is the goal of core stability training?

The term “core stability” is being used with increasing frequency in relation to exercise rehabilitation and back and neck strengthening. The goal of core stability training is to increase the functional strength and static endurance of the trunk muscles to provide stability for the spine when performing everyday tasks. Poor spinal stability in everyday activities, such as picking up an object off the floor, is a dominant factor in spinal injury.

What are the benefits of core exercises?

The main benefits of core exercises are to improve posture, recover faster from back and neck pain and reduce the risk of future injuries. Having a healthier back and neck helps the individual to be more physically active. This in turn improves general health, lowers the chance of developing osteoporosis and enhances the quality of life.

Which muscles provide core stability?

Core stability is primarily concerned with strengthening the deep trunk muscles, transversus abdominis, multifidus, abdominal obliques, paraspinal and pelvic floor muscles. Other important muscles include the gluteus maximus and medius. The above muscles are commonly weak or provide little stability in the general population and consequently it has been postulated that they play an important in the cause of back and neck pain.

Who can benefit from core exercise training?

Everyone! Those suffering from back and neck pain, poor posture or weak muscle tone. Those who wish to strengthen their spinal stability and reduce the chance of future injuries. Those who wish to improve their general health and enjoy a better quality of life. Those who wish to develop a fitter, healthier more toned and more balanced body and also those who wish to enhance their sporting performance…

What is the core

Paraspinals… These are two major groups of the lumbar either side of the spine. Their purpose is to maintain posture, prevent slouching postures, maintain natural curve in the lumbar spine to protect intervertebral discs.

Quadratus Lumborum… The quadratus lumborum is a major stabilizer of the spine and aids in side bending. If weak, tremendous forces are placed upon the lumbar vertebrae.

Abdominals… The abdominal muscles serves as a vital component of the core. The transverses abdominis which runs horizontally around the abdomen acts like a corset. The internal oblique and external oblique provide lateral stability to the body. Finally, the rectus abdominis, contraction of this muscle causes flexion of the lumbar spine, but also provides great strength for posture.

ASSESSMENT OF CORE STABILITY

While there is no single measure of core stability, a few simple test will provide an indication of the endurance of certain key muscle groups. The four tests advocated are the prone and lateral bridges, and the torso flexor and extensor endurance tests.

The prone bridge is performed by supporting the body’s weight between the forearms and toes and primarily assesses the anterior and posterior core muscles. Failure occurs when the athletes pelvis begins to move out of straight alignment.

The lateral bridge assesses the lateral core muscles. Failure occurs when the patient loses the straight posture and the hip falls towards the table.

Testing torso flexors can be done by timing how long the individual can hold a position of seated torso flexion at 50 degree. Attempt to hold it there for at least 30 seconds.

The endurance of the torso extensors can be tested by doing supermans. Being able to pulse the knees, shoulders and arms off the ground for 2 minutes will strengthen the extensors.