Core Stability

2nd July 2007 at 17:58 BST by Dr C.A.Jenner MB BS, FRCA. Permalink.

This article discusses the concept of core stability in detail.

Core Stability

Introduction

Core Stability is defined as a concept of training which deals with the ability to control the position and movement of the central portion of the human body.

Training in this form targets the muscles deep within the abdomen which connect to the spine, pelvis and shoulders, thus assisting in the maintenance of good posture and providing foundation for all arm and leg movements.

Core Stability – The Aim

The key objective of the concept of core stability training is to effectively recruit the trunk musculature and learn to control the position of the lumbar spine during dynamic movements.

The goal of the core stability exercises is to improve the endurance power as against the usual objective of maximizing strength. It is extremely important to breathe normally during each exercise and not to hold your breath.

Experts suggest that for best results, it is advisable to do the core stability exercises on a rest day or in the cool down period.

Core Stability Training – Exercises

In this section we have illustrated a set of 10 most important exercises, specifically for the purpose of core stability training.

1) Crunches

• Lie on the back with your knees bent and your feet flat on the floor
• Gently crunch or curl your stomach to lift your shoulders off the floor

Try not to use hip flexor muscles in this movement.

2) Oblique Crunches

• Lie on your back with the legs lifted to form a right angle at the hips and knees
• Lift our shoulders off the floor
• Try to touch your elbow on the opposite knee

The aim for this exercise is to do atleast 30 repeats, 15 on each side

3) The Plank

• Follow the same technique you do when you perform press-ups
• Instead of the conventional form, rest on your forearms.
• Raise your body and legs up until straight
• Support only your forearms and toes, like a plank
• Hold in this position for 1 minute and repeat 3 times

4) The Oblique

• Same as the Plank technique, rest on your fore-arms using the press-up technique
• Raise your body and legs up until straight
• Hold only one side, supported only with one arm

5) Leg Holds

• Lie flat on your back
• Keep the arms flat on the floor, next to your sides
• Lift both of the legs together until they are 150mm above the floor
• Hold for 30 seconds
• Repeat thrice

6) Static Leg and Back

• Lie on your back with the knees bent and feet flat on the floor
• Lift your pelvis to form a bridge position with a straight line running from your shoulders to the knees
• Lift your right leg off the floor and extend it so that it continues the straight line.
• Hold for 30 seconds and repeat the other leg

7) Dynamic Leg and Back

• Assume the same position as you did for the 'Static Leg back in No. 6.
• Lower your pelvis, not allowing it to tilt or touch the floor
• Gradually, return to the original position, restoring the straight line from shoulders to toe.

Hamstring Raises

• Balance on the floor on your hands and knees, Your back should be flat, with your hips parallel to the floor
• Raise one leg behind you until you can lift it any higher without rotating your hips or arching your back
• Return the leg to the floor and repeat

9) Hundreds

• Lie on your back with your arms by your sides.
• Raise your legs and bend them so that you form a right angle at your hips and knees
• Keep your arms straight and lift your hands no more than a few inches.
• Now, gently tap the floor 100 times.

10) Leg Extensions

• Lie on your back
• Raise your legs and bend them so that you form a right angle at your hips and knees
• Keep your hips completely still and lower and straighten out one leg so that your heel is about 4 inches from the floor
• Return to the original position and repeat on the other leg

The Guidelines

It is important to follow the below set of guidelines while doing the above exercises.

1. Never let your whole stomach tense up
2. Do not brace your lower abdominals too hard
3. Do not hold your breath as this is a signal that you are not relaxed

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