<span style="font-weight: 400;">I have to be honest, the ‘weak’ core assumption is really quite frustrating for me as a fitness professional and yes I KNOW I have written about this before but hey, it’s been the hot topic like </span><i><span style="font-weight: 400;">forever!</span></i>

&nbsp;

<span style="font-weight: 400;">This obsession with doing ‘core stability’ work well is it really necessary? </span>

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

<span style="font-weight: 400;">IF it is then WHEN is it necessary? And HOW would you know?</span>

&nbsp;

<span style="font-weight: 400;">Research papers around ‘core stability’ work identified as the best method of </span><span style="font-weight: 400;">trunk conditioning</span><span style="font-weight: 400;"> are often conflicting and pretty sketchy to be honest? (Akuthota, Ferreiro, Moore, Fredericson, Krabak, Kennedy). </span>

&nbsp;

<span style="font-weight: 400;">Let’s explore some definitions;</span>

&nbsp;
<h2>What is core stability work?</h2>
<span style="font-weight: 400;">Exercises ONLY done to specifically to improve the cores stability ie planks, bridges, dead bugs maybe?</span>

&nbsp;
<h2>What is trunk conditioning?</h2>
<span style="font-weight: 400;">This could be deemed as generic exercises that utilise core stability while you perform a more global muscle exercise for your sport or chosen activity ie squat, clean, running, swimming etc. </span>

&nbsp;

<span style="font-weight: 400;">BUT when you ask clients why they WANT to do core stability training, they often say things like:</span>

&nbsp;

<em><span style="font-weight: 400;">“I want a 6 pack”</span></em>

<em><span style="font-weight: 400;">“I have poor posture”</span></em>

<em><span style="font-weight: 400;">“I have back pain (knee pain, shoulder pain ….fill in with any area of the body) and assume, or have been told, it's due to a lack of core strength “</span></em>

&nbsp;

<span style="font-weight: 400;">You get the feeling that if you're not doing ‘core stability’ work then it seems you're just plain weird!! </span>

&nbsp;

<b>Everyone</b><span style="font-weight: 400;"> wants it, right?!</span>

&nbsp;

<span style="font-weight: 400;">The question is does </span><b>everyone need it</b><span style="font-weight: 400;">?</span>

&nbsp;
<h2>Got an injury? Do core stability work...or should you?</h2>
<span style="font-weight: 400;">Core stability training is being used as the answer to pretty much everything. My class participants and clients are coming to me with their recurring injuries having seen professionals who have advised them. It seems more often than not they insist on core stability training in addition to whatever else they prescribe due to the </span><i><span style="font-weight: 400;">assumption</span></i><span style="font-weight: 400;"> the individual’s core is </span><i><span style="font-weight: 400;">weak</span></i><span style="font-weight: 400;">.</span>

&nbsp;
<h2>Some Examples;</h2>
<span style="font-weight: 400;">If you have </span><b>low back pain…</b><span style="font-weight: 400;"> “</span><i><span style="font-weight: 400;">ah you must have a weak core, you should do core stability work</span></i><span style="font-weight: 400;">.”  </span><span style="font-weight: 400;">Very often with no assessment made of the trunks capacity or strength other than verbal questioning. </span><span style="font-weight: 400;">Also very often with little advice on exactly what kind of core stability training.</span>

&nbsp;

<span style="font-weight: 400;">If you have </span><b>sore knees…</b><i><span style="font-weight: 400;"> “well your core is likely to be weak so do some core stability work.” </span></i><span style="font-weight: 400;">Feet and knees maybe assessed for this client but again often with no assessment made of the trunks capacity or strength. </span>

&nbsp;

<span style="font-weight: 400;">If your </span><b>shoulders niggle…</b><span style="font-weight: 400;"> “</span><i><span style="font-weight: 400;">mmmmm ok shoulders need strengthening but also your core doesn’t work properly, planks it is!”</span></i><span style="font-weight: 400;">. Shoulders maybe assessed but again often with no assessment made of the trunks capacity or strength.</span>

&nbsp;

<span style="font-weight: 400;">This just shows there are far too many</span><i><span style="font-weight: 400;"> assumptions </span></i><span style="font-weight: 400;">that symptoms being caused by a ‘weak’ core , with not enough objectivity to the assessment, in my opinion. </span>

&nbsp;
<h2>So why does pretty much everyone go on about core stability training?</h2>
<span style="font-weight: 400;">I believe many professionals make the </span><i><span style="font-weight: 400;">assumption</span></i><span style="font-weight: 400;"> that everyone has a weak core these days so it’s pretty standard to prescribe core stability training work. Maybe they have been unable to find a root cause to the client’s complaint and so this “one answer fits all” type of response, is one that clients don't mind hearing.</span>

&nbsp;

<span style="font-weight: 400;">Let me make it clear at this point that due to our lifestyles many people DO in fact require some kind of core/trunk conditioning. The problem is not enough questions seem to be asked, like; </span>

&nbsp;

<strong>WHEN? WHY? HOW?</strong>

&nbsp;
<h2>How can you conclude “core stability” training is actually the answer to the symptoms/problems?</h2>
<span style="font-weight: 400;">So consider exactly, how do any of these symptoms or problems tell you the core is ‘weak’ thus requiring strength work? </span>

&nbsp;

<span style="font-weight: 400;">Evidence does tell us back pain is more often than not linked to an ‘inhibited’ core, and logic tells us </span><span style="font-weight: 400;">inhibition doesn't automatically require strength work</span><span style="font-weight: 400;">.</span>

&nbsp;

<span style="font-weight: 400;">We also know a common issue intrinsically occurring due to our lifestyles, is the presentation of a </span><i><span style="font-weight: 400;">functionally </span></i><span style="font-weight: 400;">longer leg, caused by a twisted pelvis. This is due to compensations made by any of the joints, muscles or nerves being influenced by sitting, driving etc. There is also a higher incidence of low back pain reported in those with a leg length discrepancy.</span> <span style="font-weight: 400;">(Friberg, Matheson et al, Giles and Taylor)</span>

&nbsp;

<span style="font-weight: 400;">Logic would suggest this discrepancy requires being ‘uninhibited’ at the root cause first right? E.g. de-rotate the pelvis.</span>

&nbsp;
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<h2>Is there ever a time when we might use core stability training?</h2>
<span style="font-weight: 400;">Well yes of course; when the core has an area that requires an increase in strength, particularly the ratios of strength around the trunk, then we need to strengthen it. Specifically when the core strength ratios have been lost due to lifestyle, injury etc, THEN we need to strengthen it. McGill has done a number of studies on a variety of subjects to understand the norms when it comes to isometric core ratio testing. (McGill 2006)</span>

&nbsp;

<span style="font-weight: 400;">But, how many professionals actually consider the fact that all core stability training hits one area of the core more than another?</span>

&nbsp;

<span style="font-weight: 400;">For example, the Plank is a spinal </span><b>flexor</b><span style="font-weight: 400;"> dominant exercise.</span>

&nbsp;

<span style="font-weight: 400;">A 4-point kneeling leg/arm extensions are a spinal </span><b>extensor</b><span style="font-weight: 400;"> dominant exercise.</span>

&nbsp;

<span style="font-weight: 400;">Oh and let’s not forget the lateral </span><b>flexors</b><span style="font-weight: 400;"> which often lose their appropriate strength ratio due to bag and baby carrying type lifestyles. Side planking on the less dominant side only, temporarily, for example would go towards improving this ratio of strength.</span>

&nbsp;
<h2>Assess the core ratios first</h2>
<span style="font-weight: 400;">If you can assess the core strength ratios first, </span><span style="font-weight: 400;">then</span><span style="font-weight: 400;"> prescribe an appropriate balance of core stability exercises in relation to those results, to regain the recommended norms of core strength ratios then this is when we might logically use core stability training type exercises.</span>

&nbsp;

<span style="font-weight: 400;">Did you know for men the ratio of strength between spinal flexors and spinal extensors should be 84% flexor to 100% extensor and for women 72%? (McGill 2006)</span>

&nbsp;

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

&nbsp;

<span style="font-weight: 400;">There is no evidence (I have found) to suggest muscle definition automatically equals strength, nor equals appropriate core strength ratios.</span>

&nbsp;

<span style="font-weight: 400;">Also who decided what poor posture looks like? WE ARE ALL DIFFERENT!</span>

&nbsp;

<span style="font-weight: 400;">No symptoms? Leave it alone and focus on smart programming and changing the lifestyle, maybe? </span>

&nbsp;

<span style="font-weight: 400;">IF they are symptomatic be aware that simply changing the posture (ie the way they stand or look aesthetically) may not reduce or address symptoms. Since it is a very subjective ‘assessment’ as so many things can be contributing to the way you stand/look.</span>

&nbsp;

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

&nbsp;

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