Appendix G: Core Stability Session PowerPoint Slides Core Stability Description, benefits, and integration into a running program Core Stability Description, benefits, and integration into a running program Presented by Matthew Gallagher PT/s, Laura Nye PT/s CSCS, Jessica Riggs PT/s, Tracie Yeaman PT/s Advisor: Douglas J. Mattson PT EdD SCS Presented by Matthew Gallagher PT/s, Laura Nye PT/s CSCS, Jessica Riggs PT/s, Tracie Yeaman PT/s Advisor: Douglas J. Mattson PT EdD SCS Core Stability: What is it? Core Stability: What is it? Common synonyms include: Trunk Stability Core Strength Core Training Lumbar Stabilization Neutral Spine Control Common synonyms include: Trunk Stability Core Strength Core Training Lumbar Stabilization Neutral Spine Control Core Stability: What is it? Core Stability: What is it? General Definition: “The ability to control the position and motion of the trunk over the pelvis and leg to allow optimum production, transfer and control of force and motion to the terminal segment in integrated kinetic chain activities 1 ” General Definition: “The ability to control the position and motion of the trunk over the pelvis and leg to allow optimum production, transfer and control of force and motion to the terminal segment in integrated kinetic chain activities 1 ” Core Stability: What is it? Core Stability: What is it? The muscles that accomplish this include: Abdominals Spinal extensors Proximal hip musculature Proximal shoulder musculature It has been found that contractions that increase intra- abdominal pressure are present before upper limb movement and that gluteal musculature stabilizes the trunk over the legs to provide power for forward leg movements 1 The muscles that accomplish this include: Abdominals Spinal extensors Proximal hip musculature Proximal shoulder musculature It has been found that contractions that increase intra- abdominal pressure are present before upper limb movement and that gluteal musculature stabilizes the trunk over the legs to provide power for forward leg movements 1 Why is this important? Why is this important? From a biomechanical perspective the parts of the body are connected as a chain, therefore: Any force acting on a distal part of the body will be directly translated up the chain to more proximal parts of the body Small forces at the proximal parts of the body will translate down the chain into larger movements at the distal parts (like cracking a whip) Control, through stability at the proximal parts of the body will directly affect the distal parts From a biomechanical perspective the parts of the body are connected as a chain, therefore: Any force acting on a distal part of the body will be directly translated up the chain to more proximal parts of the body Small forces at the proximal parts of the body will translate down the chain into larger movements at the distal parts (like cracking a whip) Control, through stability at the proximal parts of the body will directly affect the distal parts Core Stability: Benefits for Runners Core Stability: Benefits for Runners Commonly held beliefs: Core strength and stability directly translates to better running performance Core strength and stability can help to prevent leg injuries Strengthening the lower abdominals is more effective than strengthening the upper abdominals Strengthening the core in “functional” positions is better than traditional positions (exercises on the floor on your back) Commonly held beliefs: Core strength and stability directly translates to better running performance Core strength and stability can help to prevent leg injuries Strengthening the lower abdominals is more effective than strengthening the upper abdominals Strengthening the core in “functional” positions is better than traditional positions (exercises on the floor on your back)
Description, benefits, and integration into a running program
Core Stability
Description, benefits, and integration into a running program
Presented byMatthew Gallagher PT/s, Laura Nye PT/s
CSCS, Jessica Riggs PT/s, Tracie Yeaman PT/sAdvisor: Douglas J. Mattson PT EdD SCS
Presented byMatthew Gallagher PT/s, Laura Nye PT/s
CSCS, Jessica Riggs PT/s, Tracie Yeaman PT/sAdvisor: Douglas J. Mattson PT EdD SCS
Core Stability: What is it?Core Stability: What is it?Common synonyms include:Trunk Stability Core Strength Core Training Lumbar StabilizationNeutral Spine Control
Common synonyms include:Trunk Stability Core Strength Core Training Lumbar StabilizationNeutral Spine Control
Core Stability: What is it?Core Stability: What is it?
General Definition:“The ability to control the position and
motion of the trunk over the pelvis andleg to allow optimum production, transfer and control of force and motion to the terminal segment in integrated kinetic chain activities1”
General Definition:“The ability to control the position and
motion of the trunk over the pelvis andleg to allow optimum production, transfer and control of force and motion to the terminal segment in integrated kinetic chain activities1”
Core Stability: What is it?Core Stability: What is it?
The muscles that accomplish this include:AbdominalsSpinal extensorsProximal hip musculatureProximal shoulder musculatureIt has been found that contractions that increase intra-
abdominal pressure are present before upper limb movement and that gluteal musculature stabilizes the trunk over the legs to provide power for forward leg movements1
The muscles that accomplish this include:AbdominalsSpinal extensorsProximal hip musculatureProximal shoulder musculatureIt has been found that contractions that increase intra-
abdominal pressure are present before upper limb movement and that gluteal musculature stabilizes the trunk over the legs to provide power for forward leg movements1
Why is this important?Why is this important?From a biomechanical perspective the parts of the body are
connected as a chain, therefore:Any force acting on a distal part of the body will be directly translated up the chain to more proximal parts of the bodySmall forces at the proximal parts of the body will translate down the chain into larger movements at the distal parts (like cracking a whip)
Control, through stability at the proximal parts of the body will directly affect the distal parts
From a biomechanical perspective the parts of the body are connected as a chain, therefore:Any force acting on a distal part of the body will be directly translated up the chain to more proximal parts of the bodySmall forces at the proximal parts of the body will translate down the chain into larger movements at the distal parts (like cracking a whip)
Control, through stability at the proximal parts of the body will directly affect the distal parts
Core Stability: Benefits for RunnersCore Stability: Benefits for Runners
Commonly held beliefs:Core strength and stability directly translates to better running performanceCore strength and stability can help to prevent leg injuriesStrengthening the lower abdominals is more effectivethan strengthening the upper abdominalsStrengthening the core in “functional” positions is better than traditional positions (exercises on the floor on your back)
Commonly held beliefs:Core strength and stability directly translates to better running performanceCore strength and stability can help to prevent leg injuriesStrengthening the lower abdominals is more effectivethan strengthening the upper abdominalsStrengthening the core in “functional” positions is better than traditional positions (exercises on the floor on your back)
Core Stability: Benefits for RunnersCore Stability: Benefits for RunnersWhat the research says:o Although a strong biomechanical basis exists
for core stability improving lower extremity performance, no research has been done to prove this2
o There is evidence that core strength and stability is a factor in the prevention of lower extremity injuries3
o Strengthening and stabilizing exercises done in different positions and using different techniques (isometric vs isotonic contractions), are effective for differentelements of muscular performance; howeverthere is no definite “best” way 4,5
What the research says:o Although a strong biomechanical basis exists
for core stability improving lower extremity performance, no research has been done to prove this2
o There is evidence that core strength and stability is a factor in the prevention of lower extremity injuries3
o Strengthening and stabilizing exercises done in different positions and using different techniques (isometric vs isotonic contractions), are effective for differentelements of muscular performance; howeverthere is no definite “best” way 4,5
Core Stability: Integration into runningCore Stability: Integration into runningMuscles need to be stable and strong• Stability can be developed in both weightbearing
and non-weightbearing positions• Involves low load (<40% of effort), and longer times
• Strength is usually developed in a postural or more functional position• Involves higher load (>60% of effort) and shorter times
Muscles need to be stable and strong• Stability can be developed in both weightbearing
and non-weightbearing positions• Involves low load (<40% of effort), and longer times
• Strength is usually developed in a postural or more functional position• Involves higher load (>60% of effort) and shorter times
Core Stability: Integration into running programCore Stability: Integration into running program
Stability and strength can be divided into 4 main stages6:1. Dynamic stability - proximal parts stabilized, while
distal parts moving2. Postural stability- muscles contracting to hold the body
in a fixed position3. Controlled mobility- weightshifting while stabilizing
proximally4. Skill- proximal parts stabilized while distal parts are
performing skilled movements
Stability and strength can be divided into 4 main stages6:1. Dynamic stability - proximal parts stabilized, while
distal parts moving2. Postural stability- muscles contracting to hold the body
in a fixed position3. Controlled mobility- weightshifting while stabilizing
proximally4. Skill- proximal parts stabilized while distal parts are
performing skilled movements
Exercise ProgressionsExercise ProgressionsThese are based on the stages, and have levels
added to them, to make them continuously challenging
They can easily be incorporated into your running program and the following exercises can be done in about 10min 3x per week to be effective
Note: The following activities being presented are safe for healthy individuals. If you at any time feel as though you cannot safely participate in an activity presented, please refrain from that portion of the session .
These are based on the stages, and have levelsadded to them, to make them continuously challenging
They can easily be incorporated into your running program and the following exercises can be done in about 10min 3x per week to be effective
Note: The following activities being presented are safe for healthy individuals. If you at any time feel as though you cannot safely participate in an activity presented, please refrain from that portion of the session .
ReferencesReferences1. Kibler BW, Press J, Sciascia A. The role of core stability in athletic function. Sports
Medicine. 2006;36(3):189-1982. Brown T. Getting to the core of the matter. Strength and Conditioning Journal.
2006;28(2):50-533. Leetun DT, Ireland ML, Willson JD, Ballantyne BT, et al. Core stability measures as
risk factors for lower extremity injury in athletes. Medicine & Science in Sports & Exercise. 2004:926-934
4. Vezina MJ, Hubley-Kozey CL. Muscle activation in therapeutic exercises to improve trunk stability. Archives of Physical Medicine in Rehabilitation. 2000;81:1370-1379
5. Kotofolis N, Eleftherios K. Effects of two 4-week proprioceptive neuromuscular facilitation programs on muscle endurance, flexibility, and functional performance in women with chronic low back pain. Physical Therapy. 2006;86(7):1001-1012
6. Fredericson M, Moore T. Muscular balance, core stability, and injury prevention for middle- and long-distance runners. Physical Medicine and Rehabilitation Clinics of North America. 2005;16:669-689
1. Kibler BW, Press J, Sciascia A. The role of core stability in athletic function. Sports Medicine. 2006;36(3):189-198
2. Brown T. Getting to the core of the matter. Strength and Conditioning Journal. 2006;28(2):50-53
3. Leetun DT, Ireland ML, Willson JD, Ballantyne BT, et al. Core stability measures as risk factors for lower extremity injury in athletes. Medicine & Science in Sports & Exercise. 2004:926-934
4. Vezina MJ, Hubley-Kozey CL. Muscle activation in therapeutic exercises to improve trunk stability. Archives of Physical Medicine in Rehabilitation. 2000;81:1370-1379
5. Kotofolis N, Eleftherios K. Effects of two 4-week proprioceptive neuromuscular facilitation programs on muscle endurance, flexibility, and functional performance in women with chronic low back pain. Physical Therapy. 2006;86(7):1001-1012
6. Fredericson M, Moore T. Muscular balance, core stability, and injury prevention for middle- and long-distance runners. Physical Medicine and Rehabilitation Clinics of North America. 2005;16:669-689
