Core stability
Encyclopedia
Core stability 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. The main muscle
s involved include the transversus abdominus, the internal and external obliques, the quadratus lumborum and the diaphragm
. The diaphragm is the main muscle of breathing
in the human and so breathing is important in providing the necessary core stability for moving and lifting. It is the action of these muscles contracting together upon the incompressible contents of the abdominal cavity
(i.e. the internal organs or viscera) that provides support to the spine and pelvis during movement.
is usually made unconsciously and in conjunction with a change in breathing pattern. An example to try is to sit in a chair and to reach forward over a table to pick up a cup. This movement is first accompanied by a tension in the core region of the abdomen and can be felt by placing one hand on the abdomen as the movement is made.
As the load increases the key muscles contract around the viscera, which are incompressible, to form a stable ball-like core region against which the forces are balanced in coordination with posture. In martial arts
there is a saying that 'power is generated from the ground up' and core stability is necessary for the transfer of force
and power
from the ground across the body into any movement.
It is commonly believed that core stability is essential for the maintenance of an upright posture
and especially for movements and lifts that require extra effort such as lifting a heavy weight from the ground to a table. Without core stability the lower back is not supported from inside and can be injured by strain caused by the exercise. It is also believed that insufficient core stability can result in lower back pain, poor posture and lethargy.
There is little support in research for the core stability model and many of the benefits attributed to this method of exercise have not been demonstrated. At best core stability training has the same benefits as general, non-specific exercise (see review by Lederman 09) and walking. Trunk or core specific exercise have failed to demonstrate preventative benefits against injuries in sports or to improve sports performance.
Although Lederman remains a figurehead skeptic against core stabilization, there are several favorable studies that exist to support the role of core stabilization in protecting the spine from unnecessary shifting and shearing of vertebral structures . The core stability model consists of passive and active stabilization structures as well as a third, often disregarded subsystem,called the neuromotor system. This vital system is required for the active structures such as muscles to provide preemptive or rather quick responses to the body's demands.
Pelvis
In human anatomy, the pelvis is the lower part of the trunk, between the abdomen and the lower limbs .The pelvis includes several structures:...
, the lower back and the diaphragm
Thoracic diaphragm
In the anatomy of mammals, the thoracic diaphragm, or simply the diaphragm , is a sheet of internal skeletal muscle that extends across the bottom of the rib cage. The diaphragm separates the thoracic cavity from the abdominal cavity and performs an important function in respiration...
and its ability to stabilise the body during movement. The main muscle
Muscle
Muscle is a contractile tissue of animals and is derived from the mesodermal layer of embryonic germ cells. Muscle cells contain contractile filaments that move past each other and change the size of the cell. They are classified as skeletal, cardiac, or smooth muscles. Their function is to...
s involved include the transversus abdominus, the internal and external obliques, the quadratus lumborum and the diaphragm
Thoracic diaphragm
In the anatomy of mammals, the thoracic diaphragm, or simply the diaphragm , is a sheet of internal skeletal muscle that extends across the bottom of the rib cage. The diaphragm separates the thoracic cavity from the abdominal cavity and performs an important function in respiration...
. The diaphragm is the main muscle of breathing
Breathing
Breathing is the process that moves air in and out of the lungs. Aerobic organisms require oxygen to release energy via respiration, in the form of the metabolism of energy-rich molecules such as glucose. Breathing is only one process that delivers oxygen to where it is needed in the body and...
in the human and so breathing is important in providing the necessary core stability for moving and lifting. It is the action of these muscles contracting together upon the incompressible contents of the abdominal cavity
Abdominal cavity
The abdominal cavity is the body cavity of the human body that holds the bulk of the viscera. It is located below the thoracic cavity, and above the pelvic cavity. Its dome-shaped roof is the thoracic diaphragm , and its oblique floor is the pelvic inlet...
(i.e. the internal organs or viscera) that provides support to the spine and pelvis during movement.
In practice
Whenever a person moves, to lift something or simply to move from one position to another, the core region is tensed first. This tensionMuscle tone
In physiology, medicine, and anatomy, muscle tone is the continuous and passive partial contraction of the muscles, or the muscle’s resistance to passive stretch during resting state. It helps maintain posture, and it declines during REM sleep.-Purpose:Unconscious nerve impulses maintain the...
is usually made unconsciously and in conjunction with a change in breathing pattern. An example to try is to sit in a chair and to reach forward over a table to pick up a cup. This movement is first accompanied by a tension in the core region of the abdomen and can be felt by placing one hand on the abdomen as the movement is made.
As the load increases the key muscles contract around the viscera, which are incompressible, to form a stable ball-like core region against which the forces are balanced in coordination with posture. In martial arts
Martial arts
Martial arts are extensive systems of codified practices and traditions of combat, practiced for a variety of reasons, including self-defense, competition, physical health and fitness, as well as mental and spiritual development....
there is a saying that 'power is generated from the ground up' and core stability is necessary for the transfer of force
Force
In physics, a force is any influence that causes an object to undergo a change in speed, a change in direction, or a change in shape. In other words, a force is that which can cause an object with mass to change its velocity , i.e., to accelerate, or which can cause a flexible object to deform...
and power
Power (physics)
In physics, power is the rate at which energy is transferred, used, or transformed. For example, the rate at which a light bulb transforms electrical energy into heat and light is measured in watts—the more wattage, the more power, or equivalently the more electrical energy is used per unit...
from the ground across the body into any movement.
It is commonly believed that core stability is essential for the maintenance of an upright posture
Neutral spine
A neutral spine or good posture refers to the "three natural curves [that] are present in a healthy spine."- Posture :The word "posture" comes from the Latin verb "ponere" which is defined as "to put or place." The general concept of human posture refers to "the carriage of the body as a whole, the...
and especially for movements and lifts that require extra effort such as lifting a heavy weight from the ground to a table. Without core stability the lower back is not supported from inside and can be injured by strain caused by the exercise. It is also believed that insufficient core stability can result in lower back pain, poor posture and lethargy.
There is little support in research for the core stability model and many of the benefits attributed to this method of exercise have not been demonstrated. At best core stability training has the same benefits as general, non-specific exercise (see review by Lederman 09) and walking. Trunk or core specific exercise have failed to demonstrate preventative benefits against injuries in sports or to improve sports performance.
Although Lederman remains a figurehead skeptic against core stabilization, there are several favorable studies that exist to support the role of core stabilization in protecting the spine from unnecessary shifting and shearing of vertebral structures . The core stability model consists of passive and active stabilization structures as well as a third, often disregarded subsystem,called the neuromotor system. This vital system is required for the active structures such as muscles to provide preemptive or rather quick responses to the body's demands.
Training methods
Training methods for developing and maintaining core stability include:- PilatesPilatesPilates is a physical fitness system developed in the early 20th century by Joseph Pilates in Germany, the UK and the USA. As of 2005, there were 11 million people practicing the discipline regularly and 14,000 instructors in the United States....
- Exercise ball, also known as a Swiss ball, stability ball, yogaYogaYoga is a physical, mental, and spiritual discipline, originating in ancient India. The goal of yoga, or of the person practicing yoga, is the attainment of a state of perfect spiritual insight and tranquility while meditating on Supersoul...
ball, PilatesPilatesPilates is a physical fitness system developed in the early 20th century by Joseph Pilates in Germany, the UK and the USA. As of 2005, there were 11 million people practicing the discipline regularly and 14,000 instructors in the United States....
ball or fitness ball - BOSUBOSUA BOSU Balance Trainer, or BOSU ball as it is often called, is a fitness training device, invented in 1999 by David Weck, consisting of an inflated rubber hemisphere attached to a rigid platform. It is also referred to as the "blue half-ball", because it looks like a stability ball cut in half...
- Halo exercises