Core%20Stability

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Core Stability

• Not just a good 6 pack

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Core Stability

• What is core stability
• Muscles involved
• Linked to functionality
• Exercises

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Fitness parameters

• Six parameters to overall fitness
• Cardiovascular
• Strength
• Proprioception
• Flexibility
• Stability
• Endurance

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What is Core Stability?

• Core muscles enable us to stand upright
  (stabilisers) and move on 2 feet (mobilisers).
• A strong core distributes stress of weight
  bearing and protects the spine.
• The neutral spine is the correct position of the
  pelvis in order to gain the maximum benefit from
  exercise.

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Muscles Involved

• The Core relates to the bodily region bounded
  by the abdominal wall, the pelvis, the lower back
  and the diaphragm and its ability to stabilise
  the body during movement.

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Muscles Involved

• Local Stabiliser muscle responsible for
  stability of each segment of spine, correct
  position
• Global Stabiliser muscle responsible for
  control or stabilising joint movement
• Global Mobiliser muscle involved in moving
  body, trunk and limbs

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Muscles Involved
Midline
Side of body
Superficial Layer Global Stabiliser
Intermediate Layer Global Stabiliser
Deep Layer Local Stabiliser
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Muscles Involved
Tendinous Intersections fibrous and allow
epigastric vessels to pass along posterior wall
Rectus abdominus Mobiliser
Can have fab superficial abs but poor deep
transverse and lower abdominal control
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Muscles Involved

• Close proximity to deep pelvic hip muscles and
  lower back muscles
• Lumbar multifidus joins from vertebrae to back
  of pelvis
• Psoas major from vertebrae round to front of hip
  into femur- flex thigh at hip joint, flex trunk
  on the hip
• Iliacus from iliac crest down front of hip into
  femur
• ALL CONTRIBUTE TO
• CORE STABILITY

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Link with Functionality
Static posture Relies on the length, strength
and tension of the stabilising muscles.
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Link with Functionality

• Dynamic Posture Relies on a ideal balance
  between agonist (prime mover/working muscle) and
  antagonist (muscle that opposes the agonist)
  allowing controlled balanced movement.

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Link with Functionality

• The focus of stability work now concentrates on
  the strength of tranversus abdominus, hip and
  deep back muscles. This strength precedes normal
  movement patterns and function of the upper and
  lower limbs.

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Link with Running

• Decreased lumbar-pelvic strength(core stability)
  contributes to the cause of lower extremity
  injuries in athletes, particular in females.
  Further studies are required to confirm the
  gender differences (Leetun et al 2004).
• An association between reduced hip strength and
  LBP occurrence was observed more in females - may
  indicate the need for more gender-specific core
  programs (Nadler et al, 2002).

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Link with Running

• Swiss ball exercises involving isometric muscle
  actions, small loads, and long tension times are
  recommended for increases in core endurance.
• Plyometric exercises, are recommended to improve
  proprioceptive and reactive capabilities.
• Willardson (2007)

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Link to Running

• Use of Swiss Ball training positively affects
  core stability however specific exercises for
  individuals have proved most effective with
  performance. Limited research in the relation
  between Swiss Ball training and performance in
  young athletes.
• Stanton et al (2004).

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Individuality

• Runners form and muscle forms.
• All runners have different styles / patterns of
  movement this forms different systems and
  strength of muscles. e.g increased arm movement
  and trunk rotation, increases the use of oblique
  abdominal contraction and use.

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Preventing Injury

• Warm Up! Prepares muscles for exercise by
  increasing blood supply and increasing body
  temperature. Muscle fibres become more pliable
  therefore lessening the risk of injury. Dynamic
  range of warm up exercises important.
• Cool Down! Returns body to pre-exercise state.
  Muscles become shortened during exercise
  therefore need to be gently stretched (10
  seconds) back to pre-exercise length.