WHAT DO YOU UNDERSTAND BY CORE STABILITY?

Last post was about the anatomical explication of what the core is. Today we are going to explain you what core stability is and how to tone it up.

Core stability (CS) has become a well-known fitness trend that has started to transcend into the sports medicine world. The term core stability has attained a high degree of prominence in the past few years; quite possibly, it may have emanated from the exercises popularized by the San Francisco Spine Institute (SFSI) when the concept of the neutral spine was stressed in their 1989 manual titled Dynamic Lumbar Stabilization Program. During this era, stabilization training was used with both athletic and non-athletic populations. Nowadays, popular fitness programs, such as Pilates, yoga, and Tai Chi, follow core stability principles. Broad benefits of core stabilization have been touted, from improving athletic performance and preventing injuries, to alleviating low back pain.

Core stability remains a key component in a clinical rehabilitation. Panjabi presented a conceptualization of CS (he called it spinal stability) that is based on 3 subsystems: the passive spinal column, active spinal muscles and neural control unit (mentioned in Panjabi, 1992). Drawing from Panjabi, CS its defined as the functional integration of the passive spinal column, active spinal muscles, and the neural control unit in a manner that allows the individual to maintain the intervertebral neutral zones within physiologic limits while performing activities of daily living (Liemohn, Baumgarnet, & Gagnon, 2005).


Pictured found from: (Panjabi, 1992)

When the system works as it should, the result is proper force distribution and maximum force generation with minimal compressive, translational, or shearing forces at the joints of the kinetic chain. Ipso facto, core stability exercises appear to be especially important in cases of spinal instability (Akuthota, Ferreiro, Moore, & Fredericson, 2008).

Panjabi describes ‘‘clinical instability as the loss of the spine’s ability to maintain its patterns of displacement under physiologic loads so there is no initial or additional neurologic deficit, no major deformity, and no incapacitating pain’’ (Panjabi, 2003).

In other words, stability of the spine is not only dependent on muscular strength, but also proper sensory input that alerts the central nervous system about interaction between the body and the environment, providing constant feedback and allowing refinement of movement. Thus a complete core stabilizing program would consider sensory and motor components related to these systems for optimal spinal stabilization (Akuthota et al., 2008).

 https://www.youtube.com/watch?v=NG9ewJtpMCk
BIBLIOGRAPHY

Akuthota, V., Ferreiro, A., Moore, T., & Fredericson, M. (2008). Core Stability Exercise Principles Core Stability Exercise Principles. Current Sports Medicine Reports, 7(1), 39–44. https://doi.org/10.1097/01.CSMR.0000308663.13278.69
Liemohn, W. P., Baumgarnet, T. A., & Gagnon, L. H. (2005). Measuring Core Stability, 3, 583–586. https://doi.org/10.1519/1533-4287(2005)19
Panjabi, M. M. (1992). The stabilizing system of the spine: Part I. function, dysfunction, adaptation, and enhancement. Journal of Spinal Disorders. https://doi.org/10.1097/00002517-199212000-00001
Panjabi, M. M. (2003). Clinical spinal instability and low back pain. Journal of Electromyography and Kinesiology, 13(4), 371–379. https://doi.org/10.1016/S1050-6411(03)00044-0

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