WHAT IS CORE STABILITY?
Core Stability is not defined by having a six pack and doing lots of sit ups. It is more about how well we transition in control through different planes of motion. The core refers to everything from your shoulders down to your hips, with the diaphragm and abdominal muscles being the central components. Stability in the core is critical for generating maximum force through your arms and legs and a lot of injuries can be traced back to some deficiency in and around this region.
WHAT IS THE DIAPHRAGM?
The diaphragm muscle attaches onto the underside of the ribs and extends down into your lower back. When you breathe in, the diaphragm contracts and descends, which then creates pressure in your abdomen (intra-abdominal pressure). It is this pressure that lays the foundation for core stabilisation, and is why good diaphragmatic function is so important for stability. Shallow breathing does not utilise your diaphragm efficiently and will compromise not only stability but ultimately the amount of power your legs and arms can produce. Focusing on good diaphragmatic breathing should be at the forefront of any core stability routine.
BUILDING STRENGTH, STABILITY AND CO-ORDINATION
Every joint in the body has an optimal position to move in, and when we lack stability this position gets compromised, which can lead to injury. When performing any core stability exercise it is really important to perfect the movement/position and not just focus on a high repetition count. We are trying to build strength in these specific muscles, but more importantly we want to retrain the brain to move in control through these different movements. Every good repetition we do will ultimately have a positive impact on our stability, and every poor repetition just takes us backwards. Focusing on good form, controlled breathing and balanced progression will make us stronger and reduce our risk of injury.
PROGRESSION
Every good core stability program should have a level of progression. For example, once you can hold a static plank for more than 45-60 seconds in good form then we start to see diminished returns. At this stage we should add some sort of a dynamic component into the exercise to build more resilience. Too often we get stuck at this phase and never really develop any further. Static strength is important for the initial phase of rehab but ultimately building stability through dynamic movement will be more relevant to help prevent an injury from reoccurring. Keep your core stability program interesting and challenging by adding progression, making you more robust and injury resilient.
FINAL THOUGHTS
A lot of the routines on the Movement Project focus on controlled movement, good breathing techniques and progression, which are the foundations to core stability. Once you master the movement then you can increase the intensity by adding more repetition and incorporating a dynamic component into the exercise. Furthermore, progression is key for taking your performance to the next level.