Postural And Core Stability

Question 0

Core Stability

Answer 0

Ability to control spine alignment/shoukder/pelvic/position whilst moving limbs

Depends on balance of strength and tension

So, reducing injury risk
Improving posture
Improving function - transfer of force legs and arms

Question 1

Core and it’s job

Answer 1

Core - central, mainly re lower vert col but shoulder and pelvic girdles too
Job - protect, support joints for postural control and alignment - ie better core stability

Question 2

Local and Global core muscles

Answer 2

Local deeper, near vert col. Stabilisers, eg Multifidus, Transverse Abs. Train with low load

Global large, powerful. Mobilises, visible in the trained. Eg Rectus abs, Erector Spinae. Trained via ab crunches and back ext.

Balance between both types crucial. Common to overwork visible muscles and underwork invisible ones

Question 3

Types of Core Stability Exes

Answer 3

Progressively increase resistance for endurance and strength with a balanced programme

Eg. Deadlifts, push/pull, lunges, squats. All with good alignment

Nb. Spinal ligaments support spine bone to bone but don’t contract like muscles so support is at the end of ROM and act like “straps” to limit too much movement. Can be strengthened to increase loading and be more resilient. Too much - rupture/sprain risk and reduced stability

Question 4

Intra-abdominal Pressure

Answer 4

Via dead lifts/squats may help support spine by IAP as in an abdominal “balloon”(some debate) formed by:

Rectus abs
Obliques
TVA (Transversus Abdominus)
Pelvic floor
Diaphragm

Can be via a static contraction but be aware of valsalva effect of breath holding even in healthy so minimise.

Question 5

Thoracic Lumbar Fascia - role of in core stability

Answer 5

Where - base of spine over lower back
What - flat sheet of tendon facilitating muscle attachment
Job - transmits muscle forces from this area to upper and lower body. Also supports and stabilises lower spine

Muscle origins of:
Internal obliques and Transverse abdominus like a corset action
Latissimus dorsi - pull diagonally upwards
Gluteus Maximus - pull diagonally downwards

Question 6

Posture affected by…

Answer 6

Poor core stab
Heredity
Ageing - loss of height
Lifestyle
Poor training
Abs adiposity eg lordosis - poor centre of gravity
Pregnancy - correctable after

Question 7

Causes of Back pain

Answer 7

Loads!
Eg
Muscle strain
Lig sprain fixable if minor
Intervertebral disc damage can radiate pain
Note: from cervical area can affect neck, shoulder, arm, hand
Arthritis OA managed with exes and meds, even surgery to stop rubbing joints

Question 8

Importance of Neutral Spine

Answer 8

Preserve 4 natural curves to avoid lig/joint damage
Do efficient bio mechanical w.bearing
Transmit stressors through pelvis caused by impact
Avoid stress in sacroiliac joint and lumbar vert leading to nerve compression, stretched ligs, torn muscles, damaged intervertebral discs
Spinal distortions - kyphosis, lordosis, scoliosis

Question 9

How to balance core stability and mobilisation exercises

Answer 9

Local muscles support so must be trained before heavy loading to spine so perform low loading stabilisation exes first, eg superman, prone leg kicks as in pilates only then larger more powerful mobilisation exes eg ab crunches, back extension exes

A rule of thumb:
Low stabilisation exes first, once mastered progress to
Powerful mob exes after

Question 10

Low load stabilisation exes examples

Answer 10

Usually static to hold spine in place while limbs move dynamically (think Max’s swimming or heel beating)

Question 11

Core mobilisation exes examples

Answer 11

Ab crunches
Back extensions
Torso twists