The reference to core stability and its importance has increased significantly in recent times, with the emphasis upon the prevention and rehabilitation of back and stomach related conditions. However research has proven that nearly all people can benefit from a more stable core area with results varying from improved function and movement to a more aesthetically pleasing appearance. In order to reap the benefits of a stable core first it is crucial to understand its function.

What is core stability?

Core stability is the bodies ability to control and maintain postural alignment and position of the torso. To achieve this requires the effective recruitment and activation of the inner and outer layers of the musculature responsible for postural positioning of the spine and surrounding structures.

However to successfully achieve true stability of the core, as  apposed to dynamic movement, the focus is directed towards increasing the efficacy of the deeper inner layer of core muscles. These muscles are smaller in size than the outer layer counterparts and lay closer or deeper towards the spine. And whereas the contraction of the larger outer layer muscles initiate movement around joints the contraction of the smaller deeper muscles provide a stabilising support to the spinal structure.  

What can it benefit?     

 Once the core stabilising muscles can be activated and controlled the next step is to make the recruitment low level in intensity and automatic in activation. These muscles then underpin the skill and efficiency of spinal or core movement. This can achieve a general improvement to the bodies performance as well as specific results which include:

• Prevention of back aches and pains
• Elimination of back aches and pains
• Recovery from injury
• Improved posture
• Improved function
• Increased range of movement
• Increased sporting performance
• Improved tone and shape of core area
• Improved control of pelvic floor
• Increased muscular stamina and exercise tolerance

How is the core stabilised? 

Beginning with the correct recruitment and activation of the specific deep layer core stabilisers your physiotherapist will guide you through the successful contraction and usage of these muscles. However equally as important is the understanding of the correct timing and contraction of these stabilisers during normal functional movement and using specially designed exercises the physiotherapist can prescribe an exercise plan uniquely created for the individual. This plan will develop the strength and stamina of these muscles as well as promoting increased activation when necessary.

Is it only about performing exercises?

The simple answer to this is no. Although the efficiency and effectiveness of the core muscles will be instigated and maintained by regular performance of exercise the onus is on the individual to incorporate the core muscles into all postures, positions and movements as well as all activities of daily lifestyle. For the recruitment of these muscles to become automatic the brain must register the use throughout the day. Therefore it is essential that once the individual can achieve and maintain the correct postural positions, through core stabilising, these positions are adopted as often as possible.