<p><span style="font-weight: 400;">A key component to training Stability &amp; Control of the body for movement and sport is understanding how to evaluate our client's core strength ratios.</span><span style="font-weight: 400;"> Without the appropriate strength ratios our clients could be at risk or may not reach their optimal. </span> </p>
<p>&nbsp;</p>
<h2><b>Why Are The Core Strength Ratios Important?</b></h2>
<p><span style="font-weight: 400;">Imagine doing a side bridge to train your core/trunk just on one side only. You just wouldn't do this would you? It wouldn't seem logical and yet it's being done in core training programmes everywhere, let me explain. </span></p>
<p><span style="font-weight: 400;">The ratio of flexion to extension core strength is not something we experience learning and yet how often do we see core programmes full of of plank variations (flexion strength) but with fewer extension exercises, like bridges etc.</span> <span style="font-weight: 400;">With the rest of the body we learn about how muscles work in pairs, yet with the core there seem to be either general core exercises that can often be flexion dominant or in some cases extension dominant. P</span><span style="font-weight: 400;">ersonal trainers are not taught how to measure their clients' core strength ratios and yet this is vital for creating an effective core training programme. </span></p>
<p><span style="font-weight: 400;">Spine biomechanics expert Professor McGill at Waterloo University in Canada has done some research into what the typical core strength ratios of healthy subjects should be. </span> <span style="font-weight: 400;">Initially his study was with 20 athletes however subsequently he repeated the data collection with a further 150 subjects of varying demographics and found the ratio averages to be pretty much the same as in the original study. </span>  </p>
<p>&nbsp;</p>
<h3><b>How Do We Test The Core Strength Ratios?</b></h3>
<p>Let's take a moment to see how we actually test for the clients' core strength in terms of the ratios.  </p>
<h3><b>Isometric Flexion </b></h3>
<h3><b><img class="aligncenter size-full wp-image-16422" src="https://biomechanicseducation.com/wp-content/uploads/2019/08/Isometric-Flexion-Test-1.png" alt="" width="519" height="495" /></b></h3>
<h3> </h3>
<h3><b>Isometric Side Bridging </b></h3>
<p>&nbsp;</p>
<p><img class="aligncenter size-full wp-image-16424" src="https://biomechanicseducation.com/wp-content/uploads/2019/08/Isometric-Lateral-Test-1.png" alt="" width="537" height="534" /></p>
<p>&nbsp;</p>
<h3><b>Isometrics Extension</b></h3>
<p><img class="aligncenter size-full wp-image-16423" src="https://biomechanicseducation.com/wp-content/uploads/2019/08/Isometric-Extension-Test-1.png" alt="" width="534" height="531" /></p>
<h3><b>Calculating The Ratios</b></h3>
<p><span style="font-weight: 400;">There are norms or averages that we would expect a normal healthy adult to achieve, and while the client is challenged to hold the positions for as long as they can, actually the duration isn’t our initial focus, the ratios are. It's these norms of the ratios of strength that we would be recommending for our client/s in terms of balancing their core strength for risk reduction and optimising performance. </span>     </p>
<p><img class="aligncenter size-full wp-image-16425" src="https://biomechanicseducation.com/wp-content/uploads/2019/08/Static-Isometric-Scores-Core-Ratios.png" alt="" width="584" height="617" /></p>
<p><span style="font-weight: 400;">Using this equation take the number of seconds they held flexion and divide this by the number of seconds the held extension. This will give you their RATIO of flexor to extensor strength. You can then compare it to the norms. </span> <span style="font-weight: 400;">Repeat for the Isometric Side Bridge right side, then left side to discover their lateral flexor strength ratio. This can often give an indicator of an asymmetry too. </span>  </p>
<p>&nbsp;</p>
<h2><b>Using The Data To Build Their Training Programme</b></h2>
<p>Once you have got all the ratio's you can now use it to create a much better training programme. The ratios' literally tell you what to do. Here are some example exercises you can use. <span style="font-weight: 400;">This is really very simple;</span>  </p>
<h3>Flexor's Training</h3>
<p><span style="font-weight: 400;">If the flexors are down in their ratio comparison then do isometric flexion: </span></p>
<p><img class="aligncenter size-large wp-image-16413" src="https://biomechanicseducation.com/wp-content/uploads/2019/08/Flexor-Core-Training-1-1024x774.jpg" alt="" width="1024" height="774" /></p>
<h3> </h3>
<h3>Lateral Training</h3>
<p><span style="font-weight: 400;">If one side is down in its strength ratio then do isometric side bridging:</span>  </p>
<p>&nbsp;</p>
<p><span style="font-weight: 400;"><img class="aligncenter size-large wp-image-16420" src="https://biomechanicseducation.com/wp-content/uploads/2019/08/Core-Ratios-Side-Bridge-2-1-1024x683.jpg" alt="" width="1024" height="683" /></span>   </p>
<p>&nbsp;</p>
<h3>Extension Training</h3>
<p><span style="font-weight: 400;">If extension is down ...guess what…...do isometric extension:</span></p>
<p><img class="aligncenter size-large wp-image-16412" src="https://biomechanicseducation.com/wp-content/uploads/2019/08/Bridge-Extension-Core-Training-1-1024x683.jpg" alt="" width="1024" height="683" /></p>
<p>&nbsp;</p>
<p><span style="font-weight: 400;">This style of training should be monitored closely and re-measured relatively quickly so as not to find the client over compensating the other way. </span>  </p>
<p>&nbsp;</p>
<p><b>Finally….</b>   <span style="font-weight: 400;">Once the ratios look like the typical numbers we can then focus on the endurance aspect of stability and control of the trunk!</span>    </p>
<p>&nbsp;</p>
<p>References :</p>
<p>&nbsp;</p>
<p>Bornstein, R.A. (1986) ‘Normative data on intermanual differences on three tests of motor performance’, <i>Journal of Clinical and Experimental Neuropsychology</i>, 8(1), pp. 12–20. doi:10.1080/01688638608401293.</p>
<div> </div>
<p>Boyd, K. (2003) ‘Low back disorders: Evidence-based prevention and Rehabilitation’, <i>Physiotherapy Canada</i>, 55(02), p. 124. doi:10.2310/6640.2003.37832.</p>
<div> </div>
<p>Faries, M.D. and Greenwood, M. (2007) ‘Core training’, <i>Strength and Conditioning Journal</i>, 29(2), pp. 10–25. doi:10.1519/00126548-200704000-00001.</p>
<div> </div>
<p>Filipa, A. <i>et al.</i> (2010) ‘Neuromuscular training improves performance on the Star Excursion Balance Test in young female athletes’, <i>Journal of Orthopaedic &amp;amp; Sports Physical Therapy</i>, 40(9), pp. 551–558. doi:10.2519/jospt.2010.3325.</p>
<div> </div>
<p>Hibbs, A.E. <i>et al.</i> (2008) ‘Optimizing performance by improving core stability and core strength’, <i>Sports Medicine</i>, 38(12), pp. 995–1008. doi:10.2165/00007256-200838120-00004.</p>
<div> </div>
<p>Hughes, C. (2007) ‘Ultimate Back Fitness and performance, 2nd edition’, <i>Medicine &amp;amp; Science in Sports &amp;amp; Exercise</i>, 39(11), p. 2094. doi:10.1249/01.mss.0000277088.13344.ec.</p>
<div> </div>
<p>Huxel Bliven, K.C. and Anderson, B.E. (2013) ‘Core stability training for injury prevention’, <i>Sports Health: A Multidisciplinary Approach</i>, 5(6), pp. 514–522. doi:10.1177/1941738113481200.</p>
<div> </div>
<p>McGill, S. (2010) ‘Core training: Evidence translating to better performance and injury prevention’, <i>Strength &amp;amp; Conditioning Journal</i>, 32(3), pp. 33–46. doi:10.1519/ssc.0b013e3181df4521.</p>
<div> </div>
<p>McGill, S.M., Childs, A. and Liebenson, C. (1999) ‘Endurance times for low back stabilization exercises: Clinical targets for testing and training from a normal database’, <i>Archives of Physical Medicine and Rehabilitation</i>, 80(8), pp. 941–944. doi:10.1016/s0003-9993(99)90087-4.</p>
<div> </div>
<p>Myer, G.D. <i>et al.</i> (2008a) ‘Trunk and hip control neuromuscular training for the Prevention of Knee Joint Injury’, <i>Clinics in Sports Medicine</i>, 27(3), pp. 425–448. doi:10.1016/j.csm.2008.02.006.</p>
<div> </div>
<p>Myer, G.D. <i>et al.</i> (2008b) ‘Trunk and hip control neuromuscular training for the Prevention of Knee Joint Injury’, <i>Clinics in Sports Medicine</i>, 27(3), pp. 425–448. doi:10.1016/j.csm.2008.02.006.</p>
<div> </div>
<p><i>Neuromuscular exercise program nemex</i> (no date) <i>Physiopedia</i>. Available at: https://www.physio-pedia.com/Neuromuscular_Exercise_Program (Accessed: 10 June 2024).</p>
<div> </div>
<p>Reiman, M.P. <i>et al.</i> (2010) ‘Reliability of alternative trunk endurance testing procedures using clinician stabilization vs. traditional methods’, <i>Journal of Strength and Conditioning Research</i>, 24(3), pp. 730–736. doi:10.1519/jsc.0b013e3181c06c56.</p>
<div> </div>
<p>Willson, J.D. <i>et al.</i> (2005) ‘Core stability and its relationship to lower extremity function and injury’, <i>Journal of the American Academy of Orthopaedic Surgeons</i>, 13(5), pp. 316–325. doi:10.5435/00124635-200509000-00005.</p>
<div> </div>
<p>&nbsp;</p>
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<h2> </h2>
<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>
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<p>rachel@biomechanicseducation.com</p>
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