Download Core Stability - Thornbury Running Club

Core Stability
Not just a good 6 pack
Core Stability
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What is core stability
Muscles involved
Linked to functionality
Exercises
Fitness parameters
Six parameters to overall fitness:
1) Cardiovascular
2) Strength
3) Proprioception
4) Flexibility
5) Stability
6) Endurance
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.
Muscles Involved
• The “Core” 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.
Muscles Involved
• Local Stabiliser = muscle responsible for
stability of each segment of spine, correct
position
• Global Stabiliser = muscle responsible for
control or stabilising joint movement
• Global Mobiliser = muscle involved in moving
body, trunk and limbs
Muscles Involved
Midline
Side of body
Superficial Layer
Global Stabiliser
Intermediate Layer
Global Stabiliser
Deep Layer
Local Stabiliser
Muscles Involved
Rectus abdominus
Mobiliser
**Can have fab
superficial abs but
poor deep
transverse and
lower abdominal
control
Tendinous
Intersections –
fibrous and allow
epigastric vessels
to pass along
posterior wall
Muscles Involved
• Close proximity to deep pelvic hip muscles and
lower back muscles:
• Lumbar multifidus – joins from vertebrae to back
of pelvis
• Psoas major– from vertebrae round to front of
hip into femur- flex thigh at hip joint, flex trunk
on the hip
• Iliacus – from iliac crest down front of hip into
femur
ALL CONTRIBUTE TO
CORE STABILITY
Link with Functionality
Static posture: Relies on
the length, strength and
tension of the stabilising
muscles.
Link with Functionality
Dynamic Posture: Relies on a ideal balance
between agonist (prime mover/working
muscle) and antagonist (muscle that opposes
the agonist) allowing controlled balanced
movement.
Link with Functionality
• The focus of stability work now concentrates
on the strength of tranversus abdominus, hip
and deep back muscles. This strength
precedes normal movement patterns and
function of the upper and lower limbs.
Link with Running
• Decreased lumbar-pelvic strength(core stability)
contributes to the cause of lower extremity
injuries in athletes, particular in females. Further
studies are required to confirm the gender
differences (Leetun et al 2004).
• An association between reduced hip strength and
LBP occurrence was observed more in females may indicate the need for more gender-specific
core programs (Nadler et al, 2002).
Link with Running
• 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.
Willardson (2007)
Link to Running
• Use of Swiss Ball training positively affects
core stability however specific exercises for
individuals have proved most effective with
performance. Limited research in the relation
between Swiss Ball training and performance
in young athletes.
Stanton et al (2004).
Individuality
• Runners form and muscle forms.
• All runners have different styles / patterns of
movement – this forms different systems and
strength of muscles. e.g increased arm
movement and trunk rotation, increases the
use of oblique abdominal contraction and use.
Preventing Injury
• Warm Up! Prepares muscles for exercise by
increasing blood supply and increasing body
temperature. Muscle fibres become more pliable
therefore lessening the risk of injury. Dynamic range
of warm up exercises important.
• Cool Down! Returns body to pre-exercise state.
Muscles become shortened during exercise therefore
need to be gently stretched (10 seconds) back to preexercise length.