Core Conditioning

By Peter Rouse, Director Optimum Performance

In recent years the term “core conditioning” has become quite a buzz word, right up there with “functional training”. Yet the fundamental understandings of how the core functions have been greatly misunderstood by many in the industry.

Let us begin with the definition of the term “core”. When most people think of the core their first thought is that we are talking about the abdominals. The core is highly more complex than this and is comprised of a unit of systems and sub-systems that can be defined as the lumbo-pelvic-hip complex but some have suggested that this can also include the thoracic and cervical spine. This lumbo-pelvic-hip complex may comprise of as many as 35 muscles all of which work synergistically to stabilize and create movement.

Core efficiency is essential as it allows for the maintenance of optimal length-tension relationships, thus maintaining optimal force couple relationships in the lumbo-pelvic-hip complex. This in turn allows for the maintenance of optimal joint arthrokinematics (normal movement of two joint surfaces on one another during functional movement patterns) in the lumbo-pelvic-hip complex.

It has been shown in a number of studies that all movement emanates from the core and is the body’s centre of gravity therefore the core is essential for all movement patterns whether it be for an athlete or office worker.

Remember that a core conditioning programme for working people should be designed under the same parameters that a programme for an elite athlete is developed. Everyone is an athlete!

Most individuals’ train their core stabilizers inadequately compared to other muscle groups. Although adequate strength, power, muscle endurance, and neuromuscular control are important for lumbo-pelvic-hip stabilization, it is detrimental to perform exercises incorrectly or that are too advanced.

A correctly implemented core stabilization training programme will improve dynamic postural control, ensure appropriate muscular balance and joint arthrokinematics around the lumbo-pelvic-hip-complex, and allow for the expression of dynamic functional strength and improved neuromuscular efficiency throughout the entire Kinetic Chain.

It has been found decreased firing of the transverse abdominis, internal oblique, multifidus, and deep erector spinae in individuals with chronic low back pain. Performing core training with inhibition of these key stabilizers leads to the development of muscle imbalances and inefficient neuromuscular control in the kinetic chain.

Research demonstrates that abdominal training without proper pelvic stabilization increases intradiscal pressure and compressive forces in the lumbar spine. Additional research demonstrates that hyperextension training without proper pelvic stabilization can increase intradiscal pressure to dangerous levels, cause buckling of the ligamentum flavum, and lead to narrowing of the intervertebral foramen.

Performing core training with inhibition of the key stabilizers leads to the development of imbalances and inefficient neuromuscular control in the Kinetic Chain.

The core musculature is an integral component of the proactive mechanism that relieves the spine of potentially harmful forces that are inherent during activities.

This demonstrates that assessing the client prior to beginning any core stabilization (or any training for that matter) is essential to establish the safest and most efficient level in which to start the client.

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