Core Muscle Strength & Stability

1. Core Muscle Strength & Stability

2. Fitness parameters Six parameters to overall fitness: • Cardiovascular • Strength • Proprioception • Flexibility • Stability • Endurance

3. 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.

4. The following muscles form the fundaments of the CORE & abdominal wall: ｷExternal Oblique ｷInternal Oblique ｷRectus Abdominis ｷTransverse Abdominis ｷPsoas ｷQuadratusLumborum

5. FUNCTIONAL ANATOMY • POSTERIOR MUSCLES • ERECTOR SPINAE • Dynamic stabilization • Eccentrically decelerates forward flexion & rotation • QUADRATUS LUMBORUM • stabilizer

6. FUNCTIONAL ANATOMY • POSTERIOR MUSCLES • LATISSIMUS DORSI • bridge between upper and lumbo-pelvic-hip complex

7. FUNCTIONAL ANATOMY • ANTERIOR MUSCLES/ ABDOMINALS • RECTUS ABDOMINUS • EXTERNAL OBLIQUES • INTERNAL OBLIQUES • TRANSVERSE ABDOMINUS • Abdominals operate as an integrated functional unit • When functioning efficiently , they offer sagittal, frontal and transverse plane stabilization

8. FUNCTIONAL ANATOMY • RECTUS ABDOMINUS • “6 pack” • Eccentrically decelerates trunk extension and lateral flexion • Dynamically stabilizes trunk in functional movements

9. FUNCTIONAL ANATOMY • EXTERNAL OBLIQUES • Concentric opposite side rotation • Concentric lateral flexion ( same side)

10. FUNCTIONAL ANATOMY • INTERNAL OBLIQUES • Concentric rotation ( same side) • Concentric lateral flexion (same side)

11. FUNCTIONAL ANATOMY • TRANSVERSE ABDOMINUS (probably most important muscle) • Increase intra-abdominal pressure • Dynamic stabilization • Active during all trunk movements

12. FUNCTIONAL ANATOMY • HIP MUSCULATURE • PSOAS • GLUTEUS MEDIUS • GLUTEUS MAXIMUS • HAMSTRINGS

13. FUNCTIONAL ANATOMY • PSOAS • If tight, increase shear on L4/L5

14. FUNCTIONAL ANATOMY • GLUTEUS MEDIUS • If weak, • Can increase shear forces at lumbo-pelvic, tibio-femoral and patello-femoral joints • Can lead to tightness of the ITB and the lumbar spine

15. FUNCTIONAL ANATOMY • GLUTEUS MAXIMUS • Major SI joint stabilizer

16. FUNCTIONAL ANATOMY • HAMSTRINGS • Work synergistically with ACL • Tight/ weak hamstring cause the back musculature to workharder to keep the pelvis stable and aligned

17. WHAT IS THE “CORE”? • CORE: • The lumbo-pelvic-hip complex • CoG is located • 29 muscles that attach to the lumbo-pelvic-hip complex

18. CORE STABILIZATION TRAINING CONCEPTS • “core” of body similar to foundation of a house. • Connects kinetic chain (lower to upper body) • Therefore, strong, efficient movements

19. What does ‘core stability’ mean? • The muscles of the abdomen are not exclusive to stabilize the core. • The core is a kinetic chain of energy beginning from the xyphoid process to symphysis pubis. • The correct engagement of muscles of the lumbar spine and abdominal wall provide a solid platform from which dynamic and static movement can be supported.

20. Faulty recruitment, atrophy or hyper-tonicity of any of the muscles responsible for stabilizing the core can result in loss of optimal strength or more seriously…injury. • Having core stability means that not only do you recruit the muscles involved, but you ALSO do so in the correct sequence.

21. KINETIC CHAIN REHABILITATION • SO…BY TRAINING THE “CORE”: • Improve dynamic postural control • Ensure appropriate muscular balance • Ensure appropriate joint arthrokinematics at the hip/pelvis/lumbar spine • Allow for dynamic functional strength • Improve neuromuscular efficiency throughout kinetic chain.

22. Activate your TA’s: • Lie in the relaxation position and find pelvic neutral (back not too arched ). • Put your hands on the area of your abdomen that would be covered by the front part of a bikini / Speedo. • Have your thumbs touching at the navel, and your fingers touching at the midline, about 6 cm below the navel.

23. Now imagine that you have to zip up a very tight pair of jeans • Hollow the area under you thumbs and fingers toward your spine. (Maintain Pelvic and Chest Neutral) • Now imagine that the area under your fingers is being zipped together like that tight pair of jeans! (Keep the rest of your body relaxed, maintain Pelvic and Chest Neutral!)

24. Functional application: Static posture:Relies on the length, strength and tension of the stabilising muscles.

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

26. Core Exercises • 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. See previous lecture slides for exercises for abdominals

27. MAD CORE MYTHS • Having a ‘six pack’ equates to good core stability • Core stability can be achieved by doing abdominal crunches • Once you have achieved a strong core you can stop exercising consistently • Core stability is only important for pregnancy & injury • Dysfuntion and pain of any part of the axial or appendicular skeleton is unlikely to be connected to poor core strength • Overweight people will naturally have poor core stability • Every pilates & yoga teacher will have good core stability

28. Revision Questions • 1. Name the major muscles of the core (6) • 2. What is the function of the core? (4) • 3. Name and describe the function the posterior muscles (8) • 4. Name and describe the function the anterior muscles (8) • 5. Why is training the core muscles important? (5) • 6. What is the “core”? (3) • 7. How do you activate your TA’s? (4) • 8. Name 5 exercises that will work you core (5)