Core stability

The core is made up of the stabilisation mechanism and the movement system activation in this order will achieve maximum core stability and efficiency.

• The core is otherwise known as the lumbo-pelvic-hip complex (LPHC)
• The core is made up of around 29 muscles that are attached to the spine and/or the pelvis.

Functional anatomy of the core

Stabilisation mechanism

The muscles that make up the stabilisation mechanism are the transversus adominius, internal oblique, lumbar multidus, the pelvic floor muscles and the diaphragm. These muscles help stabilise the spine and assist the movement of the other core muscles.

Movement system

The muscles that make up the movement system are the latissimus dorsi, erector spinae, illiopsoas, hamstrings, adductors, rectus abdominis and the external oblique. These muscles allow the movement of the ribs, arms and legs.

Optimum core stability

• The stabilisation mechanism of the core operates between 30 to 110 milliseconds before any of the other muscles activate through optimum stability.
• Persons with lower back pain often do not active their stabilisation mechanism before any of the other muscles activate.
• Optimum core stability will result in correct kinetic chain function and will allow agonist, antagonist and synergist muscles to stick to their proper functions in any one movement.

Effective core training equipment

• Swiss ball
• Medicine ball
• Cables/resistance bands
• Half foam roller
• Bosu ball

There are three stages to gaining optimum core stability:

• Training the core stabilisation mechanism
• Core strength training
• Core power training