Core stability

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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 muscles 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 (ie the internal organs or viscera) that provides provides support to the spine and pelvis during movement.

Contents 1 In practice 2 Training methods 3 See also 4 References

[edit] 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 tension 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 art 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.

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.

Insufficient core stability in the human can result in lower back pain, poor posture and lethargy.

[edit] Training methods

Training methods for developing and maintaining core stability include:

• Pilates
• Swiss ball

[edit] See also

• Human abdomen
• Core muscle training

[edit] References

• Anderson, Stephen A.; Calais-Germain, Blandine (1993). Anatomy of movement. Chicago: Eastland Press. ISBN 0-939616-17-3. 
• Mel Cash. Pocket Atlas of the Moving Body: For All Students of Human Biology, Medicine, Sports and Physical Therapy. North Pomfret, Vt: Trafalgar Square Publishing. ISBN 0-09-186512-3.