kinesiology Kinesiology () is the scientific study of human body movement. Kinesiology addresses physiological, anatomical, biomechanical, pathological, neuropsychological principles and mechanisms of movement. Applications of kinesiology to human health ...

, core stability refers to a person's ability to stabilize their

core Core or cores may refer to: Science and technology * Core (anatomy), everything except the appendages * Core (manufacturing), used in casting and molding * Core (optical fiber), the signal-carrying portion of an optical fiber * Core, the central ...

(all parts of the

body Body may refer to: In science * Physical body, an object in physics that represents a large amount, has mass or takes up space * Body (biology), the physical material of an organism * Body plan, the physical features shared by a group of anima ...

which are not

limb Limb may refer to: Science and technology *Limb (anatomy), an appendage of a human or animal *Limb, a large or main branch of a tree *Limb, in astronomy, the curved edge of the apparent disk of a celestial body, e.g. lunar limb *Limb, in botany, ...

s). Stability, in this context, should be considered as an ability to control the position and movement of the core. Thus, if a person has greater core stability, they have a greater level of control over the position and movement of this area of their body. The body's core is frequently involved in aiding other movements of the body, such as

running Running is a method of terrestrial locomotion allowing humans and other animals to move rapidly on foot. Running is a type of gait characterized by an aerial phase in which all feet are above the ground (though there are exceptions). This is ...

; thus it is known that improving core stability also improves a person's ability to perform these other movements. The body's core region is sometimes referred to as the

torso The torso or trunk is an anatomical term for the central part, or the core, of the body of many animals (including humans), from which the head, neck, limbs, tail and other appendages extend. The tetrapod torso — including that of a human � ...

or the trunk, although there are some differences in the muscles identified as constituting them. The major muscles involved in core stability include the

pelvic floor The pelvic floor or pelvic diaphragm is composed of muscle fibers of the levator ani, the coccygeus muscle, and associated connective tissue which span the area underneath the pelvis. The pelvic diaphragm is a muscular partition formed by the lev ...

muscles,

transversus abdominis The transverse abdominal muscle (TVA), also known as the transverse abdominis, transversalis muscle and transversus abdominis muscle, is a muscle layer of the anterior and lateral (front and side) abdominal wall which is deep to (layered below) th ...

multifidus The multifidus (multifidus spinae : ''pl. multifidi'' ) muscle consists of a number of fleshy and tendinous fasciculi, which fill up the groove on either side of the spinous processes of the vertebrae, from the sacrum to the axis. While very thin ...

internal Internal may refer to: *Internality as a concept in behavioural economics *Neijia, internal styles of Chinese martial arts *Neigong or "internal skills", a type of exercise in meditation associated with Daoism *''Internal (album)'' by Safia, 2016 ...

and

external obliques The abdominal external oblique muscle (also external oblique muscle, or exterior oblique) is the largest and outermost of the three flat abdominal muscles of the lateral anterior abdomen. Structure The external oblique is situated on the lateral ...

rectus abdominis The rectus abdominis muscle, ( la, straight abdominal) also known as the "abdominal muscle" or simply the "abs", is a paired straight muscle. It is a paired muscle, separated by a midline band of connective tissue called the linea alba. It exte ...

erector spinae The erector spinae ( ) or spinal erectors is a set of muscles that straighten and rotate the back. The spinal erectors work together with the glutes (gluteus maximus, gluteus medius and gluteus minimus) to maintain stable posture standing or sittin ...

(sacrospinalis) especially the

longissimus thoracis The longissimus ( la, the longest one) is the muscle lateral to the semispinalis muscles. It is the longest subdivision of the erector spinae muscles that extends forward into the transverse processes of the posterior cervical vertebrae. Stru ...

, and the

diaphragm Diaphragm may refer to: Anatomy * Thoracic diaphragm, a thin sheet of muscle between the thorax and the abdomen * Pelvic diaphragm or pelvic floor, a pelvic structure * Urogenital diaphragm or triangular ligament, a pelvic structure Other * Diap ...

. Notably,

breathing Breathing (or ventilation) is the process of moving air into and from the lungs to facilitate gas exchange with the internal environment, mostly to flush out carbon dioxide and bring in oxygen. All aerobic creatures need oxygen for cellular ...

, including the action of the diaphragm, can significantly influence the

posture Posture or posturing may refer to: Medicine * Human position ** Abnormal posturing, in neurotrauma ** Spinal posture ** List of human positions * Posturography Posturography is the technique used to quantify postural control in upright stance in ...

and movement of the core; this is especially apparent in regard to extreme ranges of inhalation and exhalation. On this basis, how a person is breathing may influence their ability to control their core. Some researchers have argued that the generation of intra-abdominal pressure, caused by the activation of the core muscles and especially the transversus abdominis, may serve to lend support to the

lumbar spine The lumbar vertebrae are, in human anatomy, the five vertebrae between the rib cage and the pelvis. They are the largest segments of the vertebral column and are characterized by the absence of the foramen transversarium within the transverse p ...

. One way in which intra-abdominal pressure can be increased is by the adoption of a deeper breathing pattern. In this case, and as considered by Hans Lindgren, 'The diaphragm ..performs its breathing function at a lower position to facilitate a higher IAP.' Thus, the adoption of a deeper breathing pattern may improve core stability. Typically, the core is associated with the body's

center of gravity In physics, the center of mass of a distribution of mass in space (sometimes referred to as the balance point) is the unique point where the weight function, weighted relative position (vector), position of the distributed mass sums to zero. Thi ...

(COG). In the '

standard anatomical position The standard anatomical position, or standard anatomical model, is the scientifically agreed upon reference position for Anatomical terms of location, anatomical location terms. Standard anatomical positions are used to standardise the position of ...

' the COG is identified as being anterior to the second

sacral vertebrae The sacrum (plural: ''sacra'' or ''sacrums''), in human anatomy, is a large, triangular bone at the base of the spine that forms by the fusing of the sacral vertebrae (S1S5) between ages 18 and 30. The sacrum situates at the upper, back part ...

. However, the precise location of a person's COG changes with every movement they make. Michael Yessis argues that it is the lumbar spine that is primarily responsible for posture and stability, and thus provides the strength and stability required for dynamic sports.

In practice

Whenever a person moves, to lift something or simply to move from one position to another, the core region is tensed first. This

tension Tension may refer to: Science * Psychological stress * Tension (physics), a force related to the stretching of an object (the opposite of compression) * Tension (geology), a stress which stretches rocks in two opposite directions * Voltage or el ...

is usually made unconsciously and in conjunction with a change in breathing pattern. An example to try is to sit in a chair and to reach forward over a table to pick up a cup. This movement is first accompanied by a tension in the core region of the abdomen and can be felt by placing one hand on the abdomen as the movement is made. As the load increases the key muscles contract around the viscera, which are in-compressible, to form a stable ball-like core region against which the forces are balanced in coordination with posture. It is commonly believed that core stability is essential for the maintenance of an upright

and especially for movements and lifts that require extra effort such as lifting a heavy weight from the ground to a table. Without core stability the lower back is not supported from inside and can be injured by strain caused by the exercise. It is also believed that insufficient core stability can result in lower back pain and lower limb injuries..

Research

There is little support in research for the core stability model and many of the benefits attributed to this method of exercise have not been demonstrated. At best core stability training has the same benefits as general, non-specific exercise (see review by Lederman 09) and walking. Trunk or core specific exercise have failed to demonstrate preventative benefits against injuries in sports or to improve sports performance.

Training methods

Training methods for developing and maintaining core stability include: *

Pilates Pilates (; ) is a type of mind-body exercise developed in the early 20th century by German physical trainer Joseph Pilates, after whom it was named. Pilates called his method "Contrology". It is practiced worldwide, especially in countries suc ...

Exercise ball An exercise ball is a ball constructed of soft elastic, typically in 5 diameters of 10-centimeter increments, from 35 centimeters (14 inches) to 85 centimeters (34 inches), and filled with air. The air pressure is changed by removing a valve ste ...

, also known as a Swiss ball, stability ball,

yoga Yoga (; sa, योग, lit=yoke' or 'union ) is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India and aim to control (yoke) and still the mind, recognizing a detached witness-consciou ...

ball,

ball or fitness ball *

Yoga Yoga (; sa, योग, lit=yoke' or 'union ) is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India and aim to control (yoke) and still the mind, recognizing a detached witness-consciou ...

Exercise for strengthening of the cervical, thoracic and lumbar spine

The

cervical In anatomy, cervical is an adjective that has two meanings: # of or pertaining to any neck. # of or pertaining to the female cervix: i.e., the ''neck'' of the uterus. *Commonly used medical phrases involving the neck are **cervical collar **cervic ...

thoracic The thorax or chest is a part of the anatomy of humans, mammals, and other tetrapod animals located between the neck and the abdomen. In insects, crustaceans, and the extinct trilobites, the thorax is one of the three main divisions of the crea ...

and

lumbar In tetrapod anatomy, lumbar is an adjective that means ''of or pertaining to the abdominal segment of the torso, between the diaphragm and the sacrum.'' The lumbar region is sometimes referred to as the lower spine, or as an area of the back i ...

spine is composed of a total of 24

presacral In human anatomy, the presacral space is inside the pelvis, behind the rectum and in front of the coccyx and sacrum. Normally it is empty, or it contains a pocket of fat. It is usually covered by sigmoid colon. Clinical significance The presacral ...

vertebrae The spinal column, a defining synapomorphy shared by nearly all vertebrates,Hagfish are believed to have secondarily lost their spinal column is a moderately flexible series of vertebrae (singular vertebra), each constituting a characteristic i ...

and their main functions are to protect the spinal cord, provide an attachment site for many muscles of the body. They also function by distributing one's bodyweight when standing upright. Many injuries to the spine occur as a result of vehicle accidents,

falling Falling or fallin' may refer to: *Falling (physics), movement due to gravity *Falling (accident) *Falling (execution) *Falling (sensation) People * Christine Falling (born 1963), American serial killer who murdered six children Books * ''Fall ...

, and

sports Sport pertains to any form of competitive physical activity or game that aims to use, maintain, or improve physical ability and skills while providing enjoyment to participants and, in some cases, entertainment to spectators. Sports can, th ...

and

recreation Recreation is an activity of leisure, leisure being discretionary time. The "need to do something for recreation" is an essential element of human biology and psychology. Recreational activities are often done for enjoyment, amusement, or pleasur ...

. While it is impossible to prevent such events from happening, increasing intra-abdominal pressure and strengthening the musculature in the back, along with keeping a neutral spine, can minimize injuries like

hernia A hernia is the abnormal exit of tissue or an organ (anatomy), organ, such as the bowel, through the wall of the cavity in which it normally resides. Various types of hernias can occur, most commonly involving the abdomen, and specifically the gr ...

strain Strain may refer to: Science and technology * Strain (biology), variants of plants, viruses or bacteria; or an inbred animal used for experimental purposes * Strain (chemistry), a chemical stress of a molecule * Strain (injury), an injury to a mu ...

s, and

sprains A sprain, also known as a torn ligament, is an acute soft tissue injury of the ligaments within a joint, often caused by a sudden movement abruptly forcing the joint to exceed its functional range of motion. Ligaments are tough, inelastic fibers ...

Intra-abdominal pressure

The correlation between having a significant amount of core strength and spinal health has been well documented by many studies in the past. Some of these studies were able to quantify the effects that antagonizing abdominal muscle had on stabilizing the lumbar spine by increasing the amount of intra-abdominal pressure in order to maintain a straight lumbar spine and to avoid rounding during physical activities and using simple techniques such as the “

Valsalva maneuver The Valsalva maneuver is performed by a forceful attempt of exhalation against a closed airway, usually done by closing one's mouth and pinching one's nose shut while expelling air out as if blowing up a balloon. Variations of the maneuver can ...

”.Goldish, MD, G., Quast, MD, J., Blow, MD, J., & Kuskowski, PhD, M. (1994). Postural Effects on Intra-Abdominal Pressure During Valsalva Maneuver. Arch Phys Mad Rehabil ,, Vol75, 324-327. A simple exercise used to strengthen the abdominals (rectus abdominis, internal/external obliques, and transverse abdominis) is using the isometric or “static” hold known as the plank.

Strengthening back musculature

Simply by working to keep a neutral spine and remembering to increase intra-abdominal pressure before performing a movement that could compromise the spine, you are able to drastically decrease your risk for sustaining a back injury. If you were looking for ways to both strengthen and increase stability of the musculature of the spine one could perform various body weight exercises, for instance the bird dog exercise.

References

Inline citations

General references

* * {{cite book , author=Mel Cash , title=Pocket Atlas of the Moving Body: For All Students of Human Biology, Medicine, Sports and Physical Therapy , year=1999 , publisher=Trafalgar Square Publishing , location=North Pomfret, Vt , isbn=0-09-186512-3 Physical exercise Pilates