Core Stability

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

The Muscles

The deep trunk muscles, Transversus Abdominis (TA), multifidus (MF), Internal Oblique (IO),
paraspinal, pelvic floor, are key to the active support of the lumbar spine. The co-contraction of
these muscles produce forces via the "theracolumbar fascia" (TLF) and the "intra-abdominal
pressure" (IAP) mechanism which stabilise the lumbar spine, and the paraspinal and MF muscles
act directly to resist the forces acting on the lumbar spine.

It is not just the recruitment of these deep-trunk muscles, but how they are recruited that is
important. Research (Hodges and Richardson, 1997)[2] showed that the co-contraction of the TA
and MF muscles occurred prior to any movement of the limbs. This suggests that these muscles
anticipate dynamic forces that may act on the lumbar spine and stabilise the area prior to any
movement. Hodges and Richardson (1997)[2] showed that the timing of co-ordination of these
muscles was very significant.

Training

Having identified the key muscles and how they act, the next step is to establish how best to train
these muscles. As with any type of strength and conditioning training, the training protocol for
improving the function of the deep-trunk muscles must be specific to the task required. This
specificity of training must take into account the type of contraction, the muscle fibre type and
the anatomical position required. By definition, the deep-trunk muscles act as "stabilisers" and
are not involved in producing movements, but instead involve static, or isometric, contractions.
Furthermore, they must act as stabilisers continuously throughout everyday activities as well as
fitness and sport activities, and so require very good endurance of low-level forces. These
muscles do not need to be very strong, but they must be correctly coordinated and capable of
working continuously. In addition, we want these stabiliser muscles to act by holding the lumbar
spine in the neutral position, which is the correct alignment of the pelvis that allows for the
natural 'S' curve of the spine. These characteristics underpin the following deep-trunk muscle
training program.

The basics

Core-stability training begins with learning to co-contract the TA and MF muscles effectively as
this has been identified as key to the lumbar-support mechanism. To perform the TA and MF co-
contraction, you must perform the "abdominal hollowing" technique with the spine in the neutral
position.

To do this use the following guidelines:

 Start by lying on your back with knees bent

  Your lumbar spine should be neither arched up nor flattened against the floor, but aligned
normally with a small gap between the floor and your back. This is the "neutral" lumbar
position you should learn to achieve
 Breathe in deeply and relax all your stomach muscles
 Breathe out and, as you do so, draw your lower abdomen inwards as if your belly button
is going back towards the floor.Pilates teachers describe this as "zipping up", as if you are
fastening up a pair of tight jeans
 Hold the contraction for 10 seconds and stay relaxed, allowing yourself to breathe in and
out as you hold the tension in your lower stomach area
 Repeat 5-10 times

It is vital that you perform this abdominal hollowing exercise correctly otherwise you will not
recruit the TA and MF effectively. Bear in mind the following points:

 Visualise the deep abdominal muscles as a corset that wraps round the abdomen
 Place one hand above the umbilicus (belly button) and one below
 Slowly draw in the lower abdomen, below the umbilicus, without drawing in the upper
abdomen
 Hold the contraction whilst breathing normally
 Aim for a 10 second contraction, repeating it 10 times
 Do not let the whole stomach tense up or your upper abdominals bulge outwards, as this
means you have cheated by using the large rectus abdominis muscle (the six-pack)
instead of TA
 Do not brace your TA muscle too hard; just a gentle contraction is enough. Remember it's
endurance not max strength your are trying to improve
 Do not tilt your pelvis nor flatten your back, as this means you have lost the neutral
position you are trying to learn to stabilise
 Do not hold your breath, as this means you are not relaxed. You must learn to breathe
normally and maintain the co-contraction of TA and MF
 Use your fingers for biofeedback on either side of your lower abdomen (below the
umbilicus) to feel the tension in the TA muscle

Once you have mastered the abdominal hollowing lying on your back, practice it lying on your
front, four-point kneeling, sitting and standing. In each position, get your lumbar spine into
neutral before you perform the hollowing movement.

The next step

Having learned to recruit the TA and MF muscles correctly in various positions, which can take
anything from one session to one month or more, it is time to move onto simple core stability
exercises. These exercises may also involve the oblique muscles, other lumbar muscles and
gluteals to assist the TA and MF in maintaining the lumbar spine in a stable neutral position.

Lying leg lift stabilisation

 Lying on your back with your knees bent

 Ensure your back is in neutral
 Place your hands on your hips for biofeedback
 Breathe in and relax
 Breathe out and, as you do so, perform the abdominal hollowing or zipping-up action
 Once you have established some TA tension, slowly slide your left leg out along the floor
until it is straight and then slide it back
 Your back should not have moved, and your pelvis should not have tilted as you
performed this action
 If your back or pelvis moved, you did not achieve the correct stability
 Repeat for the other side 10 times each leg

Variations include the same exercise with knee lifts up and knee drops out to the side. Again, the
aim is to retain a stable lumbar spine in the neutral position as the legs move.

The waiter's bow

 Stand up with good posture, knees soft, lumbar spine in neutral, head up and shoulders
back and relaxed
 Breathe in and relax
 Breathe out and as you do so perform the abdominal hollowing action
 Keeping the tension, slowly lean forward from the hips 20° and stop, like a waiter's bow,
keeping your back completely straight and long as you lean
 Hold the lean position for 10 seconds - you will feel your TA and MF supporting you if
you hold the correct position
 Keeping the tension and the alignment, slowly return to your start position
 Repeat 10 times

These exercises are two examples of learning how to keep the spine in neutral, using slow and
controlled static contractions of the trunk stabiliser muscles. Notice how technique is vital and
the aim is to build up the time you are able to maintain good stability.
Getting functional

The ultimate aim of core stability training is to ensure the deep trunk muscles are working
correctly to control the lumbar spine during dynamic movements, e.g. lifting a heavy box or
participating in any sport.

Therefore, it is important that once you have achieved proficiency of the simple core exercises,
you must progress on to achieving stability during more functional movements. Try the
following two exercises.

The lunge

 Stand with feet hip width apart in front of a mirror

 Ensure your lumbar spine is in neutral and your back is tall with your shoulders back and
head up
 Lunge forward and bend your knee only halfway down
 Ensure that your front knee is in line with your toes and your back has remained upright
with your lumbar spine in neutral and your hips level
 Push back up, initiating the movement by pushing down into the floor with your front
foot
 The force from your legs should bring you back up quickly and easily to your start
position
 Your back should have remained totally still and your hips level as you performed the
push back

Many people wrongly initiate the up movement by pulling their heads and shoulders back first.
This extends the lumbar spine, losing the neutral position. Others have problems keeping their
pelvis level while performing the lunge. You must learn to use your deep trunk and gluteal
muscles to hold your lumbar spine in neutral and pelvis level as you perform the movement up
and down. The movement should only come from the leg muscles.

The Press up

 Start from your knees, even if this means it is easy for your upper body, to learn the
correct technique
 Your hands should be slightly wider than your shoulders and your head must be in front
of your hands
 Lift your hips so that there is a straight line from your knees through your pelvis and
lower back, through your shoulders and all the way to your head
 Ensure your lumbar spine is in neutral, using a mirror or a partner/trainer to help you
  To maintain a neutral spine and a straight back during the exercise, the trunk muscles
must provide active support
 Slowly lower down, bending your arms all the way to the floor. Keep your head still with
your neck straight relative to your back
 Push up, initiating the movement by pressing down into the floor with your hands

Your back should remain straight and your lumbar spine in neutral throughout the exercise.

These two exercises enable you to learn core stability while performing dynamic movements. By
reducing the resistance i.e. doing only half lunges and knee press ups, your are able to focus on
the trunk stabilisers and achieving perfect technique rather than working the major muscle
groups. The whole essence of core stability training is quality of movement and relaxation. The
more you practice, the easier it becomes until you can control your lumbar stability at all times
and during complex movements.

How do you monitor core stability?

We all believe that core stability work is important as it reduces injury and improves
performance but what scientific evidence is there to support this believe?

A study by Chaudhari et al. (2011)[3] with a group of of 75 healthy professional baseball pitchers

used a measurement device to observe that professional baseball pitchers with poor lumbopelvic
control (core stability) did not perform as well as those with better lumbopelvic control providing
us with some scientific evidence to support this believe.

Control and strength of the body's back, abdominal and hip muscles is essential in order to
achieve maximum athletic performance but how can we tell if core stability is being maintained?

The measurement device used in the Chaudhari et al. (2011)[3] study  provides audible feedback
to alert the user when core stability is not maintained and the body goes out of alignment. The
device, a "Level Belt Pro" or "Level Belt Lite" iPhone application is available from the iPhone
"App Store". If you do not have an iPhone then a package can be obtained from Perfect Practice
Website. This simple device is easy to use and is a breakthrough in core stability testing and
training.