Chapter 6 Muscle Balance, Posture and Spinal Stability
Functions of the Core Muscles
A
s previously mentioned, the core muscles play a vital role in
maintaining alignment and stability of the spine, pelvis, and
shoulder girdle; in other words, posture. Acting as a natural
girdle, a strong core will help protect the back while lifting; it sup-
ports and helps control movements of the extremities, and aids in
maintaining dynamic balance in activities of daily living and sport.There is a clear relationship between core muscle activity and
movement of the extremities. Current evidence suggests that
decreased core stability may not only predispose one to injuries of
the low back and pelvis area, but also to the hips, knees, ankles,
and even shoulders. Specific and appropriate core training may
reduce the risk and incidence of these injuries.These deep stabilizing muscles also play a crucial proprioceptive
role in the communication with the central nervous system and
brain. The strengthening of these functional muscle groups (the
core) leads to a more sophisticated neuromuscular system and
improved spinal stability.We must not neglect the role these muscles play in sport and fit-
ness performance. A strong and stable core not only protects one
from injuries, but contributes to virtually every motion and move-
ment in sport from throwing a baseball to defending in basketball
to paddling a kayak. The core is where these movements begin;
with improved strength of these stabilizers power and control of
movement improves.A strong core has been shown to:
• Improve posture
• Reduce chronic back pain
• Improve coordination
• Aid in injury prevention (helping to protect vulnerable joints
and muscles)
• Enhance physical functioning in daily living
• Enhance sport performanceAs a result, the development and maintenance of core stability
is of great interest to personal trainers. Growing popularity and
proven results have vaulted core strengthening exercises into all
types of training programs from preventative health to elite athletic
development.