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Training What Muscles Do Provide Core Stability? What Are The Benefits Of Core Stability Training? Who Could Take Benefits of Core Stability training ? Rehabilitation through core stability Important: The contraction must be preformed in a slow and controlled manner. Core Stability Exercises Fitness Programs Utilizing Core Strengthening Principles Outlines What is Core Stability? What Muscles
Do Provide Core
Stability? How to Gain
Core Stability? Core
Stabilization Defined as the
(LPH) complex. Describes the ability
to control the position
and movement of the
central portion of
the body. Muscular control used
to maintain stability
around the lumbar spine
and pelvis. What Are The
Benefits Of Core
Stability Training? We use the term “stability” rather than “strength” , because strength is just one component of the dynamic stability required.
The dynamic stability is the ability to utilize strength , endurance and motor control in a functional manner through all planes of motion and action. 29 muscles have attachments in this complex Global Dynamic (Phasic) Muscles two types of muscles Local Postural (Tonic) Muscles These are the large torque producing muscles which connect the pelvis to the thoracic cage and provide general trunk stabilization as well as movement.
Some of these muscles include:
i. Rectus Abdominus
ii. Internal Oblique
iii. External Oblique
iv. Erector Spinae (Longissimus and iliocostalis) These are attach directly to the lumbar vertebrae and are responsible for providing segmental stability and directly controlling the lumber segments during movement.
The main postural muscles are:
ii. Transversus Abdominus
iv. Pelvic Floor Helps maintain good posture and spinal stability during all movements.
Because it runs on an angle it helps with rotational stability. Lumber Multifidus One of the most important core muscles.
Action: Compresses abdominal contents. Adding stability to lower back and pelvis Transverse Abdominis Main respiratory muscle.
Because it attaches to the ribs & spine it helps stabilize the spine.
Forms roof of the abdominal cavity, aiding in abdominal cavity stabilization Diaphragm Stabilize the bottom of the abdominal cavity.
The pelvis floor works with the transverse abdominis and multifidus to stabilize the pelvis. Pelvic Floor Muscles Stabilize the bottom of the abdominal cavity.
The pelvis floor works with the transverse abdominis and multifidus to stabilize the pelvis. Pelvic Floor Muscles Deeper than the 2 oblique
Primary role: Stabilizing the core Internal Oblique “Recent research has provided a somewhat different perspective by emphasizing the importance of spinal muscles in maintaining and restoring spinal stability, shifting from immobilization to stabilization.”
(Fritz., et al. 2007)
“Better core stability can serve to effectively recruit the trunk musculature and then learn to control the position of the lumbar spine during dynamic and static movements.”
(Omkar SN., et al. 2009) “Core stability training has become increasingly popular for treating people with chronic LBP. it has the ability to enhance performance and reduce pain and disability.”
( Hodges PW. 2003 ) How To Activate The Muscles of The Core ? How does core stability work ? * Creates intra-abdominal pressure.
* Assists with maintaining good posture.
* Improve dynamic postural control.
* Allow dynamic functional strength.
* Ensure appropriate muscular balance.
* Improve neuromuscular efficiency. Injury Prevention and Treatment * Bi Xia et al., Effect of Core Stability training on patients with chronic low back pain. HealthMED 2012; 6(3): 754- 59. Conventional Training Core Stability Training Neural control exercise and spinal muscles exercise. A Coordinated contraction of all global and local core muscle. Dependent on muscular strength only. Mainly improves global dynamic muscles strength strengthen global dynamic and local postural muscles
Stability of the spine is not only dependent on muscular strength, neither only on the dynamic stabilization, but also proper sensory input which enhances the motor control stability preventative rehabilitation program or if recovering from an injury.
* Low Back Pain.
* Sacroiliac joint problems.
* Athletes rehabilitation.
* Balance training. Core Stability Training Motor skill learning Functional progression Sports specific training Motor Skill Learning How To Activate Core Muscles? Transversus abdominus activation Place two fingers on (ASIS). Move your hands in an inch towards your belly button and down an inch towards your toes. You should now be directly over the transversus abdominus muscle.
When you contract your core correctly, you should feel a gentle tightening under your fingers. Lumbar multifidus activation Abdominal hollowing: activation of transversus abdominis in four point kneeling. Abdominal hollowing: activation of transversus abdominis in sitting. Activation of multifidus in prone position Activation of multifidus from sitting to lumbar neutral position: looking for neutral position. The prone bridge Cat/Camel Exercise Curl-ups Bird dog exercise Other frequently used exercises Functional progression single-leg squats Proprioceptive Training Physioball Pilates Yoga Tai-Chi Many individuals train core inadequately, incorrectly or too advanced - Can be detrimental.
Also important to hold the cervical spine in neutral to improve posture, muscle balance and stabilization. Finally * Dr. Ali Asghar Norasteh (2012). Stabilization Exercise for the Management of Low Back Pain, Low Back Pain, (Ed.). InTech Croatia.
* Bi Xia et al., Effect of Core Stability training on patients with chronic low back pain. HealthMED 2012; 6(3): 754- 59.
* Brukner et al., Clinical Sports medicine.2012(4th Ed). Mcgraw-Hill australia pty ltd. Australia.
* Fritz, J., et al. Subgrouping Patients with LBP: Evolution of a Classification Approach to PT. Journal of Orthopaedic& Sports Physical Therapy 2007; 37(6), 290-302.
* Hodges PW. Core stability exercise in chronic low back pain. Orthop Clin North Am 2003; 34(2) :245-54.
* Lederman E. The myth of core stability. J BodywMov Ther 2010; 14(1):84-98.
* Omkar SN., et al. Yoga techniques as a means of core stability training. J Bodyw Mov Ther. 2009 Jan;13(1):98-103.
* 10 minutes solution. rapid results pilates DVD. super toned buns & thighs. 2007 Anchor Bay Entertainment UK. Refrences Thank You Isolate and contract the multifidus muscle. Breathe in and on breath out, contract the multifidus by imagining that you are drawing your thigh into the pelvis. There should be no actual movement of the hips, pelvis or spine. The contraction of the multifidus should feel like a slow, firm ‘swelling’ or ‘bulging’ underneath your fingers. activation from supine position The “core” is comprised of several groups of muscles that work together to produce maximum stability in the abdominal and lumbar back region, as well as coordinate the movement of the arms, legs, and spine.