Core Stability and Posture

Question 1

How many Cervical Vertebrae are there?

Answer 1

7

Question 2

How many Thoracic Vertebrae are there?

Answer 2

12

Question 3

How many Lumbar Vertebrae are there?

Answer 3

5

Question 4

How many Sacral Vertebrae are there?

Answer 4

5

Question 5

How many Coccygeal Vertebrae are there?

Answer 5

4

Question 6

What is Kyphosis?

Answer 6

An exaggerated outward curve of the thoracic spine (“hunch back”)

Question 7

Who is most at risk of Kyphosis?

Answer 7

People sat at desks all day and men focusing too much on chest muscles

Question 8

What is Lordosis?

Answer 8

An exaggerated inward curve of the lumbar spine

Question 9

Who is most at risk of Lordosis?

Answer 9

Pregnant women, men with pot bellies and people with weak abdominals

Question 10

What is Scoliosis?

Answer 10

A lateral deviation of the spine, usually genetic

Question 11

What is the role of the Anterior Spinal Ligaments?

Answer 11

They help prevent and resist hyperextension/excessive extension of the vertebral column

Question 12

What is the role of the Posterior Spinal Ligaments?

Answer 12

Help to prevent and resist hyperflexion/excessive flexion of the vertebral column and posterior protrusion of the nucleus pulposus of the intervertebral disc

Question 13

What are the steps of “Abdominal Hollowing” technique?

Answer 13

Start by lying on your back with knees bent
Your lumbar spine should be neither arched up nor flattened against the floor, but aligned normally with a small gap between the floor and your back. This is the ‘neutral’ lumbar position you should learn to achieve
Breathe in deeply and relax all your stomach muscles
Breathe out and, as you do so, draw your lower abdomen inwards as if your belly button is going back towards the floor
Hold the contraction for 10 seconds and stay relaxed, allowing yourself to breathe in and out as you hold the tension in your lower stomach area
Repeat 5–10 times

Question 14

What is the main reason or lack of postural control?

Answer 14

Lack of core stability

Question 15

What other factors can contribute to lack of postural control?

Answer 15

Heredity – postural deviations that are inherited
Lifestyle – i.e. sitting at a desk for long periods of time without good posture, poor diet leading to increased abdominal adiposity
Ageing process – decreases in bone density
Muscle imbalance – lengthening or tightening of specific muscles causing an imbalance. E.g. decreased hip flexion due to increasedb bdominal adiposity
Self-esteem – hunched-over posture

Question 16

What can be the side effects of incorrect spinal alignment?

Answer 16

Joint and or ligament damage within the vertebral column
Greater stress to the core when performing weight bearing exercises and result in poor biomechanics efficiency
Cause the transmission of stresses through the pelvis during impact activity
Muscular Imbalance

Question 17

What are the benefits of improved core stability?

Answer 17

Reduced risk of injury to the spine, pelvis and shoulder girdle, and all the joints associated with those structures
Improved application of power by the limbs in an unsupported environment (i.e. the limbs are working from a more stable base)
Improved aesthetics, such as a flatter lower abdomen
Improved motor skills, e.g. reduction in body sway when balancing on an unstable base
Stronger spinal column and therefore axial skeleton leading to a stronger appendicular skeleton and less associated injuries
Less occurrence of lower back pain preventing exercise taking place
Correct muscle balance, preventing weaknesses and therefore injury
Longer, leaner-looking torso, with a flatter abdomen and more likelihood of definition of the rectus abdominis
Improved motor skills performance for sports-specific activities (SAQ, circuits, jumping)

Question 18

How can you adapt traditional resistance training to incorporate core stability training?

Answer 18

The use of free weights and body weight exercises in preference to resistance machines that offer too much support and allow the core muscles to relax.

The use of cable resistance machines that allow the body to be trained in an unsupported environment, hence engaging the core muscles to stabilise the body.

Question 19

Which muscles will need strengthening in order to fix Lordosis?

Answer 19

Abdominal group, Gluteus Maximus, External Obliques & Deep Stabilisers (TA & Internal Obliques)

Question 20

Which muscles will need strengthening to fix Kyphosis?

Answer 20

Trapezius and Rotator Cuff

Question 21

Why is it important to train weaker muscles in the correct posture?

Answer 21

So that the muscles gain strength in the correct position, otherwise they become better at holding the incorrect position

Question 22

What is a Passive Stretch?

Answer 22

Where the muscle being stretched remains in a relaxed state during the stretch

Question 23

What is an Active Stretch?

Answer 23

Where the muscle being stretched contracts through a range of motion during the stretch e.g. ballistic or PNF stretching

Question 24

What are the guidelines for Static Stretching?

Answer 24

Move into and out of each stretch slowly
Do not ‘bounce’ into stretches
Breathe out deeply while moving into a stretch
Relax when a stretch is felt in the muscle
Stretches held for 10 seconds prevent the shortening effects of exercise
Stretches held for 15–30 seconds will improve the range of motion of a joint, i.e. develop flexibility
Allow the inverse stretch reflex to cause the muscle to relax to increase the effects of the stretch

Question 25

What injury risk does Static Stretching carry?

Answer 25

Lowest

Question 26

What are the guidelines for Dynamic Stretching?

Answer 26

Initial movements are small, ROM increases gradually until full ROM is reached
Movements must be performed at a slow pace
The movements should be repeated several times for the stretches to be effective
The muscle being stretched should be relaxed and not contracted during the stretch part of the movement

Question 27

What are the guidelines for Proprioceptive Neuromuscular Facilitation (PNF) Stretching?

Answer 27

Step 1 – Take the joint to its end of range, placing the muscle in a stretched position.
Step 2 – Have the muscle perform an isometric contraction (no change in length of the muscle, refer to Muscles In Action) against an immovable force for approximately six seconds.
Step 3 – Allow the muscle to relax.
Step 4 – Move the joint further into its end of range and hold for approximately ten seconds, or until the inverse stretch reflex is initiated.
Step 5 – Repeat steps 2–4 several times.

Question 28

When should PNF be performed if ever?

Answer 28

After general warm up or in cool down