The anatomical parameters for the core vary from opinion to opinion, however its purpose is clear; the core minimises defunct energy between the ground and the desired performance conclusion, and reduces the incidence of lower back injury.
Muscles regions that effect core stability are; abdomen, lower back, gluteus group, adductor group (groin), hip flexors and hamstrings.
Abdomen
The abdomen primarily consists of four muscles; rectus abdominis (6 pack), inner obliques, outer obliques and transverse abdominis.
Rectus abdominis produces trunk flexion as well as controlling the positioning of pelvis forward to ease the stress on the lower back muscles. A sign of weak rectus abdominis is excessive hyperextension of lower back. Strengthening exercise for rectus abdominis are crunches and sit-ups.
The inner and outer obliques are a double layer abdomen muscle laterally adjacent on both sides rectus abdominis. The obliques perform rotation and lateral flexion (golf swing or boxers right cross), and also assist the rectus abdominis in trunk flexion and transverse abdominis is intra abdominal pressure. Exercises to strengthen the obliques are medicine ball twists, dumbbell side bends and side crunches.
Transverse abdominis is the most internal as well as influential abdomen muscle. It acts as an internal belt- like what you would see weight lifters wearing- and performs intra abdominal pressure and is therefore used is every movement within an exercise, sporting activity and general lifestyle environment. Seated contraction and static (prone) hold are recommended to exercise transverse abdominis.
Lower Back
The erector spinae is what is commonly referred to as the lower back and performs back extension, lateral flexion and rotation. If an erector spinae weakness is present there will be an increased risk of lower back injury during lumbar spine (low back) extension and stabilisation; subsequently exercises not recommended are straight leg dead lifts, squat and dead lift. Corrective exercises for erector spinae weakness are back extension, trunk flexion and modified cable row- motionless arms, moving force through back extension.
When detailing your workouts equal time and volume should be divided between lower back and abdomen exercises.
Adductor, Gluteal and Hip Flexors
Inflexibility in the adductor group (groin) – specifically adductor magnus, gluteus maximus (buttocks) and Iliopsoas (hip flexor) can put the lower back at risk of injury, therefore causing core weakness. Corrective exercises for inflexibility in these areas are adductor groin stretch, gluteus stretch, hip flexor stretch and quadriceps stretch.
The supplementary gluteus group muscles in gluteus medius and gluteus minimus also play a role in core stability in that they steady the pelvis so that it does not sag when opposite side is not supported with leg. This condition is known as trendelenburg gait as is often found in models while on the catwalk.
Hamstrings
An area often over looked is relation to lower back soreness and injury- and therefore core stability weakness- is inflexibility in the hamstring muscles (biceps femoris, semitendinosus and semimembranisus). There will be an increased level of injury risk during hip extension activities such as straight leg dead lift and good mornings. Due to the inability to correctly perform hip flexion, compensation is made by the lumbar spine, and the risk of injury will be enhanced if the lumbar spine is not used to this movement or workload. Advised exercise for hamstring inflexibility is supine hamstring stretch (lying on back performing hip flexion by bringing straight leg up ward).
Core stability is a vital component in sport and recreational activities, as well as proficient function in everyday life. If you are diagnosed or feel although you are suffering from core stability weakness then implement the advised exercises to your exercise and lifestyle program.
