Core Stability

Core Stability

Oxford Dictionary Official Definition.

“The capacity of the muscles of the torso to assist in the maintenance of good posture, balance, etc., especially during movement”

If you have ever been to a gym, read fitness magazines or purchased a fitness video you should already be fairly familiar with the term "core stability".  The core is the common name given to the group of muscles that lay deep inside the center of your body. 

The core helps support your skeletal structure and all movement. Without these muscles, which are located around your waist, hips and torso, you would flop like a rag doll. Poorly conditioned core muscles are very vulnerable to injury and a common cause of back pain; one of the biggest reasons for sick leave in the UK.  As you can appreciate having a strong core is pretty important.  

The main functions of the core are to provide:

·         Back support

·         Posture

·         Strength

·         Balance and coordination (proprioception)

·         Controlled movement support

·         Injury prevention

 

Gone are the days where we were taught to do thousands of sit ups and crunches. All this does is weaken hip flexors, damage lower back and stress the neck.

To improve your core stability the first thing you need to understand is how it works. Think of your core as an internal weight belt. To activate the core you must do a pelvic floor contraction (new mums are instructed to do this after child birth as it helps prevent incontinence in older age)  You do this by squeezing down below (as if you are holding in a wee) and “zip up”, pulling your internal muscles in all the way up to the navel. This does not mean doing a belly dance! It is actually pulling the inner muscles in and holding them tight. Try it. If you struggle, don’t worry as it is not easy but remember “practice makes perfect”.  Next time you are stuck in traffic practice tightening and relaxing the core. That goes for the men too as you are not exempt from incontinence in later life either.

The application of activating the core in the gym environment (or when generally lifting objects) is vitally important if you want to maximise your potential and protect your back. Once you have your core muscles contracted they will tighten around your spine giving you much greater strength and movement control, as well as protection.

The core is your center of gravity and holds the upper and lower body together. When weight training, if you have a weak core you won’t support external movement efficiently therefore limiting yourself in the weight you lift and how well you lift it. You are only as strong as your weakest point. If the core is weak your whole body will be weak.

As soon as you become proficient at activating your core muscles you will feel much greater strength and stability when pushing or pulling against a force. At this stage, provided you have good technique, it is recommended that you start destabilising yourself when training. This will challenge the core further as all the stabilising muscles around your hips and back have to work harder to hold your torso in position whilst allowing you to move / lift weight. The bosu and stability ball are amazing apparatus for this.  You can also close your eyes or execute exercises on a single leg. Unstable surfaces improve joint support and reactivity. This is also known as proprioception. (Neuromuscular messages sent from the brain aiding balance and coordination of the challenged area. The more off balance you are the more nerve endings and muscle fibres are recruited increasing strength, stability, reactivity and muscle mass. This means less risk of injury.

The Main muscles in the core muscle group are:

·         Transverse Abdominis also known as the TVA

·         Rectus abdominus

·         Erector Spinae

·         Internal and external Obliques

·         Pelvic floor

·         Diaphragm

·         Multifidus

·         Quadratus lumborum

 

In short, in everyday life, you are always utilising the core as it supports all body movement. This is why it is so vital that you undertake regular functional core training.

 

 

For further information or advice email me on info@jwcorept.co.uk

www.jwcorept.co.uk