Core stability Flashcards
What is the Role of inner core unit
Inner core unit
Protects spine, ligaments, discs, gives stability, posture, injury prevention.
Intra Abdominal pressure- increase by engaging core muscle
Active system - what are the Muscles of inner core unit?
Diaphragm (superior)
Pelvic floor (inferior) (levator ani- superficial, coccygeus- deep)
Mulifidius (posterior)
Transversus Abdominus (TVA) (anterior)
Passive system
Spinal column & ligaments
Includes thoracolumbular fascia (TLF) covers lumbar spine and sacroiliac joint connects with posterior/lateral muscles
Kyphosis
Hunchback (curvature in thoracic spine)
Strengthen erector spinae, quadratus lumborum, trapezius and rhomboids.
Stretch pectorals and deltoids.
Always ensure posture is correct before strengthening muscles
Lordosis
Excessive curvature of lumbar spine
Caused by adiposity or pregnancy
Strengthen core muscles- transverse Abdominus, Rectus Abdominus) stretch erector spinae, quadratics lumborium and especially hip flexors)
Always ensure posture is correct before strengthening muscles
What are the superficial/global muscles of the active system?
Recital abdominus
External obliques
Erector spinae
What are the local/deep muscles of the active system?
Pelvic floor (leavator ani, coccegeus) Transverse abdominus Mulifidus Quadratus lumborum Internal obliques Diaphragm
Describe the characteristics of the two longitudinal ligaments of the spine.
The anterior and posterior ligaments and the ligamentum flavum function to stabilize the lumbar vertebral column in flexion (posterior longitudinal ligament and ligamentum flavum) and extension (anterior longitudinal ligament).
Describe characteristics of the stabilisation muscles
Inner layer muscles are the pelvic floor, transversus abdominis, multifidus and diaphragm. transversus abdominus and the multifidus muscles roles are to activate and correct position sense information received from the nervous system, which are specifically designed to stabilize the individual spinal joints.
If you are training an experienced client what core exercises would you include/why
E.G. - Single knee lift - The dying bug -
Bird dog
– slow, controlled, deeply internal movements that target your innermost core muscles – can be used to improve the nervous system’s ability to activate the transversus abdominus (TrA) and multifidus (MF) correctly. These exercises are really designed to retrain the nervous system and may feel unusual at first.
What is an active static stretch?
active static stretches involve contracting the opposing muscle to the one being stretched. The more the muscle contracts the more the other one lengthens; for example, contracting the trapezius to pull the arms backwards in order to stretch the pectorals,
What is Passive static stretching
passive static stretches use an external force to achieve and maintain the stretch position; for example, placing the arm against the wall to stretch the pectorals
What are benefits of Dynamic stretching
joint mobilisation
• rehearsal of specific motor patterns
• activation of neuromuscular connections
• release of connective tissues, and
• release and realignment of myofilament cross bridges in muscles
What are risks of Proprioceptive Neuromuscular Facilitation (PNF)
PNF stretching can be very dangerous if it is not conducted correctly, so it is essential that a trainer is always in full control of the client’s limb position and is mindful of their own body position when performing these stretches.
high levels of abdominal adiposity can effect posture and movement efficiently., why?
the pelvis is tilted to the anterior so, the muscles passing across the joints of the lumbar spine, sacroiliac, hip and knee joints are all affected. Certain muscles are lengthened in this position, putting them in a state of permanent tension and making them weak which impedes efficiency.
