<b>...What Is It?</b>

<b>Why Does Everyone Want It?</b>

<b>Should We Even Do It?</b>

&nbsp;

<span style="font-weight: 400;">When searching around for definitions of 'core stability' the internet will come up with many terms like ‘base of support’, ‘central balance’, ‘foundation’ and so on, but I feel it is prudent to define it in a little more detail than that.</span>

&nbsp;

<span style="font-weight: 400;">Mel Siff (2004), gives a definition for 'segmental stability' as.."</span><i><span style="font-weight: 400;">Muscles stabilising or supporting </span></i><b><i>a body segment</i></b><i><span style="font-weight: 400;"> statically or dynamically while other muscles carry out a movement involving other joints</span></i><span style="font-weight: 400;">".</span>

&nbsp;

<span style="font-weight: 400;">Therefore it might be safe to say '</span><span style="font-weight: 400;">Core Stability’ is</span><span style="font-weight: 400;">:</span>

<span style="font-weight: 400;">"</span><i><span style="font-weight: 400;">Muscles stabilising or supporting </span></i><b><i>the spine </i></b><i><span style="font-weight: 400;">statically or dynamically while other muscles carry out a movement involving other joints</span></i><span style="font-weight: 400;">”.</span>

&nbsp;

<b>BUT</b>

&nbsp;
<h3>Why Do Core Stability Training?</h3>
&nbsp;

<span style="font-weight: 400;"><img class="aligncenter wp-image-2966" src="https://www.biomechanicseducation.com/wp-content/uploads/2017/07/Screen-Shot-2017-07-10-at-16.21.37.png" alt="screen-shot-2017-07-10-at-16-21-37" width="369" height="259" /></span>

Why do so many people feel they need it, or at least feel like they don’t have it, therefore seek out ways to train the core specifically?

&nbsp;

<span style="font-weight: 400;">For some it is still the idea of having a nice flat washboard stomach that drives them to perform core stability moves, for others it maybe they feel they have 'weaknesses' around their abdominal, or lower back area and for others, it may well just be habit as part of their daily routine.</span>

&nbsp;

<span style="font-weight: 400;">Now while we, as fit pros, are wiser these days to the notion that a flat stomach comes from the kitchen, not core stability training specifically, the media still tell us it is! Then surely it is up to us to educate our clients and participants with the truth, right!? So we get educated and then pass it on to them.</span>

&nbsp;

<span style="font-weight: 400;">The biggest challenge being, as always, the fact that we are all different and therefore require a one to one consultation to really get to the nitty gritty of things.</span>

&nbsp;
<h3>Is The Core Prepared For Core Stability Training?</h3>
&nbsp;

<span style="font-weight: 400;">In a previous article we did, we let you into a cool, core preparation technique called gliding. If you missed it </span>

&nbsp;

<strong><a href="https://www.biomechanicseducation.com/how-to-identify-if-your-quadratus-lumborum-muscle-is-in-spasm-its-effect-on-lower-back-pain-movement-ability/" target="_blank" rel="noopener">CLICK HERE FOR THE WALL GLIDES TECHNIQUE</a></strong>

&nbsp;

<span style="font-weight: 400;">For those who feel core stability training is necessary due to a 'weakness', let us consider this question..</span>

&nbsp;
<h4><i><span style="font-weight: 400;">What does the term ‘weak core' actually mean?</span></i></h4>
&nbsp;

<span style="font-weight: 400;">In my previous training this meant the core required ‘strength’ work as this is the opposite meaning to ‘weak’.</span>

&nbsp;

<strong>However since then I have come to realise there are many definitions of the term ‘weakness’ in relation to the core, like the following examples:</strong>

&nbsp;
<ul>
 	<li><span style="font-weight: 400;">Inhibited trunk muscles due to muscle spasm</span></li>
 	<li><span style="font-weight: 400;">Inhibited trunk joints due to muscle spasm</span></li>
 	<li><span style="font-weight: 400;">Inhibited trunk joints due to neural tension</span></li>
 	<li><span style="font-weight: 400;">Inhibited trunk muscles due to neural tension</span></li>
 	<li><span style="font-weight: 400;">Inhibited trunk muscles due to joint immobility</span></li>
 	<li><span style="font-weight: 400;">Inhibited trunk muscles due to injury related scar tissue</span></li>
</ul>
&nbsp;

<span style="font-weight: 400;">...and I am sure there are other variations of this theme too.</span>

&nbsp;

<span style="font-weight: 400;">If the above is correct then do you think we need to implement ‘core stability’ training to improve core control? Probably not.</span>

&nbsp;

<span style="font-weight: 400;">Is it likely we would be conditioning an asymmetry or at least a dysfunction? Yes.</span>

&nbsp;

<span style="font-weight: 400;">So surely the ideal initial exercise prescription would be to </span><i><span style="font-weight: 400;">prepare</span></i><span style="font-weight: 400;"> the core; for core stability training.</span>

&nbsp;

<span style="font-weight: 400;">First, remove the inhibition with muscle release work, nerve mobilisations, joint mobility work and/or manual therapy? In other words a core stability  ‘preparation’ exercise programme.</span>

&nbsp;

<span style="font-weight: 400;">Once this is in place THEN progressive core stability training it is likely to be far more effective following neuromuscular periodised training methods like those we deliver in Step 1 of our Core Training Pyramid in the Spine Biomechanics Workshop.</span>

&nbsp;
<h3>The 3 Step Pyramid Approach</h3>
&nbsp;

<img class="aligncenter wp-image-2963" src="https://www.biomechanicseducation.com/wp-content/uploads/2017/07/Screen-Shot-2017-06-30-at-08.23.34-1024x764.png" alt="screen-shot-2017-06-30-at-08-23-34" width="380" height="284" />

&nbsp;

<span style="font-weight: 400;">Once the preparation work is in place we follow this with the progressive neuromuscular core training using firstly static, then more dynamic, core training methods.</span>

&nbsp;

<img class="aligncenter size-large wp-image-2962" src="https://www.biomechanicseducation.com/wp-content/uploads/2017/07/Screen-Shot-2017-07-03-at-10.01.47-1024x236.png" alt="screen-shot-2017-07-03-at-10-01-47" width="1024" height="236" />

&nbsp;

<span style="font-weight: 400;">Once low level neuromuscular ‘core stability’ skills are achieved, it is probably wise to perform some really simple assessments and exercises to correct and regain the ‘Core Strength Ratios’.</span>

&nbsp;

<span style="font-weight: 400;"><span style="text-decoration: underline;"><strong>Step 2</strong></span> is based on</span><b> McGill’s (2003)</b><span style="font-weight: 400;"> work. He discusses that our asymmetrical lifestyles create these imbalances of strength around the trunk.</span>

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<span style="font-weight: 400;"><span style="text-decoration: underline;"><strong>Finally, Step 3</strong></span> is what we call ‘Functional Stability’ in which we show you how to assess core control during more gross compound movements. Aberrant Gross Lumbar screen, spinal hinges during kneeling and standing squats and cross pelvic syndromes are all screens we show our learners during the Spine Biomechanics workshop. </span>

&nbsp;
<h3>The REAL Question</h3>
&nbsp;

However this then begs the question that is often discussed;

&nbsp;

<strong>Is performing squats, deadlifts, pushups, sporting activity or likewise, all our core needs!?</strong>

&nbsp;

<span style="font-weight: 400;">Well many would like to think so, however if we continue to choose a life in front of a screen or with 90 degrees of hip flexion maintained for long periods of time, pushing the pelvis into a posterior tilt and the spine into lumbar flexion; there is a good chance we will need to constantly monitor or core’s capacity. This would then enable us as PT’s to decide which exercises is right, for that client, at that time, due to their intrinsic biomechanics rather than utilising generic core stability training exercises for all clients. </span>

<span style="font-weight: 400;">  </span>

<span style="font-weight: 400;">I mean, wouldn't you like to KNOW which exercise is “good” and which is “bad” for your client?</span>

&nbsp;

<span style="font-weight: 400;">Let us keep in mind that everything you do uses your ‘core’! So (once prepared) maybe designing a training programme that considers the whole body, would mean you don’t actually need to spend </span><i><span style="font-weight: 400;">additional</span></i><span style="font-weight: 400;"> time training the core at the end of a class or training session, because the whole session was functionally training our core throughout!?</span>

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<img class="aligncenter wp-image-2786" src="https://www.biomechanicseducation.com/wp-content/uploads/2017/05/SPINE-Biomechanics-blog-300x150.png" alt="spine-biomechanics-blog" width="500" height="250" />

<span style="font-weight: 400;">So if you find any of this interesting you will find the core training pyramid, along with all of these screens and exercises and more in our 2 day <strong><a href="https://biomechanicseducation.clickfunnels.com/spine-biomechanics-workshop" target="_blank" rel="noopener">Spine Biomechanics Workshop, just click here to find out more.</a></strong></span>

&nbsp;
<p style="text-align: center;"><strong><span style="color: #ff0000;">The <a style="color: #ff0000;" href="https://biomechanicseducation.clickfunnels.com/spine-biomechanics-workshop" target="_blank" rel="noopener">Spine Biomechanics Workshop</a> is a stand alone workshop, but it does also count as 1/5th towards a <a style="color: #ff0000;" href="https://biomechanicseducation.clickfunnels.com/biomechanics-coach" target="_blank" rel="noopener">Diploma in Biomechanics Coaching. Click here to find out more about the diploma.</a></span></strong></p>