Introduction to Core Stability:

The core is the center of an individual's body, and it is responsible for stabilizing the trunk while the arms and legs are moving. Core stability is important for the health of our spine. When we look at it from this perspective, we see that the core is actually composed of:

  1. Muscles that stabilize the hips.
  2. An area of muscle tissue on the front, sides, and back of the body that forms the body's torso.
  3. Muscles that stabilize the shoulders.

The core's importance is dependent upon its function, which is to shield the spine from excessive loads and to transfer force between the lower and upper bodies.

  • Our core is very important in preventing injuries and allowing us to perform at our best.
  • As we move, run, jump, throw, lift objects and transfer force throughout our bodies, we want to create 360 degrees of stiffness around the spine to protect it.
  • It occurs when all of our hip, torso, and shoulder muscles are coordinated.

An individual's core is comprised of four parts: abdominal muscles on the front and sides, paraspinal and gluteal muscles on the back, diaphragm on the roof, and pelvic floor and hip girdle muscles on the floor.

The inner core muscles include:

  • Pelvic floor.
  • Transversus abdominis.
  • Internal Abdominal Obliques.
  • Multifidus.
  • Diaphragm.

Also called the "movers" or the outer core muscles, the global muscles consist of:

  • Rectus abdominis.
  • External obliques.
  • Erector spinae.
  • Quadratus lumborum.
  • Hip muscle groups.

Physiotherapy treatment for Core Stability:

  • Crunches
    • As you lie supine on the floor, bend your knees with your arms crossed over your chest, and put your feet flat on the ground. Then Curl your stomach while raising your shoulders off the floor. You should avoid a full sit-up and keep your low back in contact with the floor.
  • Obliques crunch
    • By moving one shoulder toward the opposite knee (alternating sides each time), just like a normal crunch.
  • Plank
  • Bridges
    • Lie on your back with your knees bent and your feet flat on the ground. Lean back with your Shoulder and feet, and lift your pelvis up off the ground. As one foot is lifted off the ground, the knee is extended to help progress the bridge forward.
  • Hamstring raises/ Bird Dog leg only
    • Your arms and thigh should be perpendicular to the floor as you balance on your hands and knees while keeping your back flat. Bring one leg behind you to the horizontal position.
  • Superman
    • The hamstring raise is similar to the hamstring raise, but you raise the opposite arm at the same time.
  • Leg raises
    • Your arms and legs should be Straight & by your sides while you lie on your back. Then lift one leg 4 inches off the ground. Keep your back flat on the ground. Don’t allow it to arch. You can progress this exercise by raising both legs simultaneously.
  • Hundreds
    • Your legs should be straight and your arms by your sides as you lay on your back. Next, bend both knees and hips so that they form a right angle. Reach your arm straight up a few inches above the ground. Be sure to keep your hips and legs totally still and your back flat.

Additionally, physioballs can be used to perform a variety of core stability exercises. In comparison with regular floor exercises, the exercises exhibited a greater gain in torso balance and neural activity.