by Ade Roberts
What is it?
Core stability training is used to strengthen abdominal and spinal muscles with the aim of increasing spinal stability. Traditional abdominal training targets the prime movers in the trunk such as the rectus abdominis muscle. Core stability training works on the postural muscles (e.g. transversus abdominis) that help to stabilise the spine and maintain a desired position while performing an activity, that is to say they help to provide "dynamic stability".
Why do it?
There are two main reasons for using core stability training in a programme:
- To facilitate good rowing technique via improved posture.
- To increase spinal stability during exercise.
An upright, forward leaning posture is a feature of good rowing technique. It is used to create a position where the weight of the athlete is on their feet rather than the back of the seat. Therefore it helps to produce a strong leg drive and helps to connect the leg drive to the handle via a strong trunk.
This position is achieved through flexibility (particularly in the hamstrings), postural awareness, and the ability to sustain a posture during the fatiguing demands of exercise.
Core stability training targets the postural muscles and is a means of training the recruitment and strength of those muscles, and in the advanced stages enables voluntary recruitment during dynamic exercise.
Spinal stability is relevant to most people because most sports, and everyday activities, load the spine. Both postural and prime mover muscles contribute to spinal stabilisation. The prime movers such as rectus abdominis assist in balancing large external forces. Local stabilisers such as transversus abdominis act on individual lumbar vertebrae to help maintain a neutral spinal position at times when the spine is under stress. Strength and balance in both systems could therefore help to reduce the risk of injury. Both systems are often trained in the rehabilitation from back injury.
How do I do it?
The concept of the trunk muscles protecting the neutral position of the spine during movement is key to the success and correct understanding of core stability training. This point is often forgotten and can result in exercises promoting static rigidity rather than dynamic stability.
Core stability training involves relaxation and the low-level recruitment of postural muscles. No muscle bulging, breath holding, teeth gritting is required!
The most difficult part of core stability training is getting started and recruiting the correct muscle.
'Level 1' is perhaps the hardest to achieve.
Exercises
- Level One
- Level Two
- Level Three
How Do I Apply My Training?
The conscious recruitment, as learned at Level 1, of the core muscles and an awareness of neutral spinal posture during rowing or weight lifting and other activities will maximise your gain from the training by ensuring that you are training the correct muscle groups and not relying only on the prime movers.
