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Core Stability: Advice Sheet

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What is core stability?

Core stability allows you to control your movement. The ?core? refers to the abdominal muscles, hips and spine. Its purpose is to stabilise the body when in motion. ?Stability? is static strength and allows you to remain static under the presence of external forces.
There are many advantages to working on your core stability. It helps to prevent injury, as all the surrounding muscles work together better; it improves your balance; and it can improve strength, and therefore ability, in a range of sports. In addition, ?a comprehensive strengthening program of these core muscles can be used for injury prevention, rehabilitation and sport performance enhancement?.2 ?The strength of the muscles is not so much important as their ability to fire and activate during specific movement sequences to stabilize the low back and pelvis giving a stable base from which force can be generated through the limbs to run, jump, kick etc.

How will you be treated to improve your core stability?

You will be greeted by the instructor and they will go through a quick re assessment each week. This can range from movement tests, core activation tests or a verbal screening on the progression from the previous session. All our instructors liaise with the lead therapist, whether it be an osteopath, physiotherapist or sports therapist, who have a sound understanding of the underlying issues before you arrive. After the initial assessment, you will complete some basic muscle release techniques and then a series of exercises will be demonstrated and coached throughout the session, focusing on the specifics of your injury. These can range from basic activation through to sports specific movements. During the session, you will get attention from the instructor who will ensure good and proper form and explain exactly how and why these exercises are helping.
At the end of the session, you will be given a series of exercises to complete at home to ensure progression from week to week.

What can you do to help yourself?

Keeping fit and exercising regularly will help to keep your core in good condition, and help with your posture as well. There are many simple exercises that can be done in the comfort of your own home. These include crunches, hamstring raises and leg extensions to name a few. Don?t forget to breathe properly when you are doing these exercises. Keep hydrated too ? it?s very important!
Please remember, if you need any further advice then you can email us at [email protected]

For more information about?Core Stability

If you would like additional information about core stability?or to discuss how we may be able to help with?you, please contact us using the form below and we will get back to you as soon as possible.

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References

Wikipedia, http://en.wikipedia.org/wiki/Core_stability [accessed 1 October 2012].
Sports Injury Clinic, http://www.sportsinjuryclinic.net/rehabilitation-exercises/core-strengthening-stability/introduction-to-core-stability [accessed 1 October 2012].

What is core stability?, http://www.gaa.ie/content/documents/publications/player_welfare/What_is_core_stability_100129123941.pdf [accessed 3 October 2012].

 

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