What does the core do?
Provides proximal stability for athletic events allowing distal limb mobility
Generates and transfers force
The core provides stability for the...
Vertebral joints of the lumbar spine
SI
Hip joint
Static Stability
Maintenance of posture and balance
Dynamic Stability
production and control of movement
Global Stability
Prime movers for trunk flexion, extension, and rotation
Muscles used in global stability
Rectus Abdominis
Paraspinals
Obliques
Local Stability
Segmental stability of the lumbar spine during gross whole body movements
Muscles used for local stability
Transverse abdominis, multifidus
Intersegmental Muscles acting on the core?
Interspinalis and intertransversarii
Multifidus
Longissimus and Iliocostalis
Interspinalis and intertransversarii
Extend from vertebrae to vertebrae
Position sensors of the lumbar and thoracic spine, providing feedback to the larger muscles.
Multifidus
Produce extension, rotation, and side-bending at the specific segments they span
Longissimus and Iliocostalis
Erector spinae muscle group
Unilaterally de-rotate the thoracic cage and lumbar spine when it is rotated to the opposite side
Resist anterior shearing forces
Multisegmental muscles acting on the core?
abdominal wall muscles
Thoracolumbar fascia
Quadratus Lumborum
Internal, external oblique
Work together to produce rotation to both sides
Transverse abdominus
Provides stability to the spine
Creates and increases intra-abdominal pressure
Rectus Abdominis
primarily responsible for flexion of the lumbar spine
Abdominal Fascia
Encloses the rectus abdominis
It has the ability to transmit forces across the torso
Thoracolumbar Fascia
stabilization is the main function of TLF
Quadratus Lumborum
lateral stability of the lumbar region, acting as a restraint to lateral shear of the vertebrae.
Pelvic muscles acting on the core?
Gluteus maximus, minimus, medius, psoas major
Psoas Major
main action is hip flexion
provides stability to the pelvis and spine during hip flexion, and static pelvic posture
Gluteus Medius and Minimus
main muscles involved in stabilizing the pelvis during single leg stance. Strong abductors of the leg. If weak opposite side will sag (Trendelenburg)
Gluteus Maximus
Main hip extensor
Force production in running, squatting, hopping, and jumping
Motor Patterns
coordinated muscle contractions
What do motor patterns do?
Provide stability
Stiffen the core to produce, control, and transmit force
Movement patterns
kinematic description of body segments
Exercise Training Principles
Endurance, strength, neuromuscular control all must be addressed
Use exercises that target coordinated stimulation of the torso and hip musculature
No one muscle of the core is more important than another
Abdominal Hollowing
Draws umbilicus up and in, sucks in the gut
What muscles are activated in abdominal hollowing?
transverse abdominis and internal oblique
What is abdominal hollowing effective for?
Retraining
Abdominal Bracing
Contracts abdominal muscles with spine in a neutral position. Neither sucks in or pushes out. Superior to hollowing
What muscles are activated during abdominal bracing?
All abdominal wall muscles are activated
What is abdominal bracing effective for?
Is used with performing core strengthening exercises
What needs to be addressed when evaluating the core?
Lower-extremity flexibility
Core endurance
Strength
Neuromuscular control
Power
Flexibility
Core Functional movement screening (FMS)
Deep squat, hurdle step, in-line lunge, active straight leg raise (SLR), trunk stability push-up, rotary stability, shoulder mobility
Biering-Sorenson extensor endurance test
Patient lays prone on a table with their torso hanging off the table and they should be parallel to the floor. Once they drop below parallel the test is completed and time is recorded.
SLR Test
Patient lies supine and raises his legs to 90 degrees. Stay in pelvic neutral, while lowering the legs. As soon as the pelvis starts to rotate anteriorly the test is ended and the hip angle recorded.
Core Stabilization Exercises are designed to?
improve function of global and local core musculature
How should you approach core stabilization exercises?
Focus on endurance, strength
Avoid loading end range of motion positions
Encourage abdominal co-activation
Use abdominal bracing during exercises
Challenge entire kinetic chain
Why should breathing techniques be taught?
to maintain contraction in the abdominal wall muscles during normal and challenged breathing.
Different types of core exercises?
Crunches, planks, side bridge, bridging, Quadruped or birddog, Dead Bugs, exercise balls, roll outs, Overhead squats
What are different types of med ball core exercises?
Partner throws, standing overhead wall throws, rotational throws, Power throws