"Core Stability" - What Does It Mean and How Do I Get It?

Core stability. These words are tossed around easily these days: common "jock talk." But what do the words really mean? A strong core enables a stable pelvis and spine. Yes.... But what is the core? Strong abdominal muscles? I have worked with many wonderful people who have beautiful, "ripped" and rock hard abdominals, but who have back pain due to a lack of spinal/pelvic stability. Okay - perhaps core training involves more than simply strengthening abdominal muscles. How do the pelvic floor muscles fit in? The respiratory diaphragm? The back muscles? Simply "tightening those abs" may not be enough...

In most fitness and medical circles, the body's inner core musculature is commonly accepted to be made up of four structures: the respiratory diaphragm, the transversus abdominus, the lumbar multifidus and the muscles of the pelvic floor. When this inner unit is strong, the pelvis and spine are generally fairly well supported. This is a good thing; but is it the whole story? I believe not. In my experience, coordination and balance are the key. Strengthening the inner unit within an inch of its life may actually be a hindrance, if it is not strengthened relative to the actual load/movement needs of that particular body. As much as external bracing can hinder mobility in a body with a weak core, bracing of the inner unit can immobilize deep structures leading to dysfunction of a different kind. The trick is to find the balance of strength and mobility that creates the least amount of stress on the body as a whole.

In her article, "Recent Advances in the Assessment and Treatment of the Sacroiliac Joint - Stability &The Role of Motor Control," physiotherapist Dianne Lee describes joint stability as: "The effective accommodation of the joints to each specific load demand through an adequately tailored joint compression, as a function of gravity, coordinated muscle and ligament forces, to produce effective joint reaction forces under changing conditions. Optimal stability is achieved when the balance between peformance (the level of stability) and effort is optimized to economize the use of energy. Non-optimal joint stability implicates altered laxity/stiffness values leading to increased joint translations resulting in a new joint position and/or exaggerated/reduced joint compression, with a disturbed performance/effort ratio." (Vleeming, A. , Albert HB, van der Helm FCT, Lee, D, Ostgaard HC, Stuge B and Struresson, B)

Based on this definition of joint stability, I think that any exercise program with a goal to create core stability must include the following:

• education of the client as to the specific components of the inner unit and its relationship to other structures, increasing both intellectual and felt-sense awareness;
• identification of client's current stabilizing strategies, and a deconstruction of inefficent patterning;
• strengthening, coordination and well-timed activation of specific muscle groups, in relation to each other, in various movements, leading to ease of motion in the WHOLE body.

The really interesting part about creating this kind of training program is that it is not a linear process. The pace of each client's progress will be different as each one encounters his/her own challenges to awareness, balance and strength. One cannot safely deconstruct inefficient postural/movement patterning until the client has something better to take its place. Helping someone to find their way to real core stability is an exciting dance where the persistent and curious usually find their way. There is no instant fix... just an intriguing process whereby the body becomes better and better equipped to handle itself in the world.