Core stablility is essential to maximize performance and prevent injury.
What makes up the core:
* Multifidus - Deep muscle which starts at the neck and ends in the low back
* Interspinales, Intertransversarii, Rotatores - Deep muscles which attatch to the spine
*Internal/External Oblique & Transverse abdominus - increase interthorasis pressure = stabilize the spine
* Paraspinal [Erector Spinae] - help to balance all forced involved when you flex your spine
* Quadratus lumborum - stabilizes the back
* Thoracolumbar fascia
All of these muscles help you stabilize the spine, pelvis and shoulders to provide support and stability.
Imbalances can weaken your core
Imbalances affect performance and can lead to injury or a decrease in your performance
Adhesions in any part of the kinetic chain can affect your performance and cause injury.
* Restrict motion
* Reduces circulation
* Inhibits nerve function
If not treated these adhesions causes more friction and pressure on the tissue which results in the production of more collegen and adhesions within the injured tissue
Exercise alone may not correct these imbalances
Exercises you may use to correct and strengthen the core
* Physioball exercises {bridge, bird dog, crunches]
* wobble boards to improve proprioception
* back extension
Why do they not help? You are not addressing the most important issue - soft tissue adhesions that formed due to the muscle imbalances
* Soft tissue adhesions along with repetitive motion causes the body to lay down more restrictive tissue which causes muscles, ligaments, tendons, fascia, nerves to stick together.
To fix the problem you must remove the soft tissue restriction first and then strengthen the muscles
