Benefits of Core Stabilisation

Importance of Properly Training the Stabilisation System

Some individuals have developed strength, endurance and even power in the movement system, which enables them to perform functional activities optimally. If for example an individual has a goal to become powerful in specific movement pattern, the first step in achieving this goal should be in ensuring that he/ she has good stability and balance. Once stability (and correct functional use of the core musculature) has been established, the endurance of the core muscles should be improved progressively. When strength endurance has been developed, resistance can be increased and strength developed. When the individual has a good strength base, this strength can be converted to power by increasing the rate of force production. If, however the body’s stabilisation system is not working optimally, force transfer will be limited, and overall power and efficiency of movement will be decreased. This has the strong potential to lead to predictable patterns of injury. Injuries may occur if muscles responsible for creating movement (prime movers) have been forced to work as stabilisers, restricting range of motion at that joint, and resulting in excessive strain on the muscles as they perform tasks they are not designed to do. In some instances, excessive movement at a joint will lead to strain, and eventually injury.

Scientific Rationale for Core Stabilisation Training

Majority of the research surrounding core training involves its use in the treatment of, and prevention of, low back pain. This stems from the fact that the core muscles are responsible for stabilising the lower back, and preventing excessing movement of the vertebrae, when performing activities. As a result, it has been shown that strengthening these muscles, as well as increasing their endurance, will not only decrease the likelihood of low back pain developing, but will also rectify most cases where low back pain is already an issue.
It has also been shown that not adequately training the deeper muscles (local stabilisation system) and only focusing on the more superficial ones (global stabilisation system) can actually exacerbate the problem. This is because there isn’t enough stability in the vertebrae, when preforming exercises for the more superficial muscles.