Fitness: Increasing core stability
What is core stabilization?
The spine itself is just bones stacked on top of one another, and in between the bones—to cushion them—are small discs. The core of each disc has the texture of cheese, and it is surrounded by tough fibrous tissue. To make the spine more stable, the parts are all connected with layers of soft tissue such as cartilage and ligaments. They are also connected by muscles. If these muscles are strong and working in the proper order, you have a solid base for movement and for absorbing the impact of the ground through your body.
The main muscles involved in core stabilization are deep muscles
such as the transverse abdominus, the multifidus, and the muscles of the pelvic floor. The transverse abdominus is like a corset around your abdomen. It’s the muscle you work if you pull in your stomach. The multifidus is a muscle that lies along your spine from your neck to your pelvis, with short fibers connecting one bone (vertebra) of the spine to other vertebrae near it. The muscles of the pelvic floor are most noticeable when you squeeze to keep yourself from urinating.
Other muscles closer to the surface help with core stabilization and also help you move. These include muscles in your back and buttocks
Core stabilization strengthens the muscles of the core and helps you learn to use the inner muscles before you start to move. The focus is on stability, breathing, and smooth, coordinated movement.
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| Author: | Shannon Erstad, MBA/MPH | Last Updated: March 8, 2007 |
| Medical Review: | Martin Gabica, MD - Family Medicine David A. Fleckenstein, MPT - Physical Therapy Kathie Hummel-Berry, PT, PhD - Physical Therapy | |
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