Core Stability And Muscular Imbalance Flashcards
Why is core stability essential for maintaining good posture?
The body depends on the pelvis and lower back being held in a correct placement and to act as an anchor point for the four limbs. It allows for balance, control and alignment.
How is the abdominal box constructed?
The front wall of the box is the two up and down ropes of rectus abdominus. At the top it attaches to the breast bone and lower ribs, and at the bottom, to the pelvis. The sides of the box are made up of three thin layers of muscles. The external and internal obliques and the transverse abdominus. The back of the box is made from a resilient tissue called the thoracolumbar fascia. The lid of the box is the diaphragm. The bottom of the box is the pelvic floor.
What is the correct technique for maintaining core stability when moving?
It is the job of the obliques and the transverse abdominus to pull the front of the box in and increase pressure within the abdominals so that it can continue to act as an anchor.
Name five exercises that can help to improve your core stability.
1) pelvic floor contractions
2) 4 point kneeling
3) 4 point kneel rock
4) curl ups
5) oblique curl ups
Describe how you would perform pelvic floor contractions to help improve your core stability.
Tighten the pelvic floor muscles and hold for ten seconds. Repeat this for 2 sets of 10 reps.
Describe how you would perform 4 point kneeling to help improve your core stability.
Start on your hands and knees with hips over the knees and shoulders over hands. Allow the spine to maintain its natural curve. Pull your stomach in towards your spine without changing position. Hold for ten seconds and repeat for 2 sets of 10 reps.
Describe how you would perform 4 point kneel rock to help improve your core stability.
Start on your hands and knees with hips over the knees and shoulders over hands. Allow the spine to maintain its natural curve and the pelvis to maintain its natural position. Rock backwards and forwards holding the position when you are back for 10 seconds. Repeat for 2 sets of 10 reps.
Describe how you would perform curl ups to help improve your core stability.
Lie on your back with your knees up and feet flat on the floor, hip width apart. Slowly curve your neck and upper back off the floor ensuring you press your stomach in to the floor at the same time. Lower down. If needed, rest your neck in your hands. This should be repeated for 3 sets of 10 reps.
Describe how you would perform oblique curl ups to help improve your core stability.
Lie on your back with your knees up and feet flat on the floor, hip width apart. Slowly curve your neck and upper back off the floor ensuring you press your stomach in to the floor at the same time. As you come up, twist your body to one side, aiming to reach your hand to your foot. Lower down. If needed, rest your neck in your hands. This should be repeated for 3 sets of 10 reps (5 to each side per set).
Why do we need core stability?
To ensure our muscles work efficiently and allow an ease of movement.
What is muscular imbalance?
When a certain muscle becomes too dominant for its capability and tries to take over the function of another muscle.
Why do we have different types of muscular imbalance?
Every dancers body is unique. Although everyone has the same basic muscle groups, each has an individual way of moving and utilising these muscles.
How does muscular imbalance occur?
May occur due to injury or prolonged functional misuse where the body naturally adapts to try and meet the demands placed upon it which in itself may develop in to injury
What are the different characteristics of muscles?
Strength, speed, flexibility, endurance, coordination and balance reactions
What are the different functions of a muscle? Give an example.
Functions are to either stabilise a joint or move a joint. The abdominal muscle group are stabilisers of the trunk.
What will be the effect of incorrect use of muscles?
The muscles quality will change. E.g. A muscle that should be short and strong will become long and weak.
Where are the most common sights of pain as a result of muscular imbalance? Why?
Upper back, lower back, anterior hip, knees, ankles or feet. Because these are the points where the most pressure is placed.
What types of exercise could you perform to improve muscle imbalance?
Trunk stability exercises, exercises to make your gluteal muscles stronger, exercises to improve core strength.
What is core stability and what does it allow?
The anchor point for movement control. Allows limbs to work efficiently and effectively because the muscles are balanced.
