Appendix G: Core Stability Session PowerPoint Slides
Core Stability
Description, benefits, and integration into a
running program
Presented by
Matthew Gallagher PT/s, Laura Nye PT/s
CSCS, Jessica Riggs PT/s, Tracie Yeaman PT/s
Advisor: Douglas J. Mattson PT EdD SCS
Core Stability: What is it?
General Definition:
“The ability to control the position and
motion of the trunk over the pelvis and
leg to allow optimum production,
transfer and control of force and
motion to the terminal segment in
integrated kinetic chain activities1”
Why is this important?
From a biomechanical perspective the parts of the body are
connected as a chain, therefore:
ƒ Any force acting on a distal part of the body will be
directly translated up the chain to more proximal parts
of the body
ƒ Small forces at the proximal parts of the body will
translate down the chain into larger movements at the
distal parts (like cracking a whip)
Control, through stability at the proximal parts of the body
will directly affect the distal parts
Core Stability: What is it?
Common synonyms include:
Trunk Stability
Core Strength
Core Training
Lumbar Stabilization
Neutral Spine Control
Core Stability: What is it?
The muscles that accomplish this include:
Abdominals
Spinal extensors
Proximal hip musculature
Proximal shoulder musculature
It has been found that contractions that increase intraabdominal pressure are present before upper limb
movement and that gluteal musculature stabilizes the
trunk over the legs to provide power for forward leg
movements1
Core Stability: Benefits for Runners
Commonly held beliefs:
9 Core strength and stability directly translates to better
running performance
9 Core strength and stability can help to prevent leg
injuries
9 Strengthening the lower abdominals is more effective
than strengthening the upper abdominals
9 Strengthening the core in “functional” positions is better
than traditional positions (exercises on the floor on your
back)
Appendix G: Core Stability Session PowerPoint Slides
Core Stability: Benefits for Runners
What the research says:
o Although a strong biomechanical basis exists
for core stability improving lower extremity
performance, no research has been done to
prove this2
o There is evidence that core strength and
stability is a factor in the prevention of lower
extremity injuries3
o Strengthening and stabilizing exercises done
in different positions and using different
techniques (isometric vs isotonic
contractions), are effective for different
elements of muscular performance; however
there is no definite “best” way 4,5
Core Stability: Integration into running program
Stability and strength can be divided into 4 main stages6:
1. Dynamic stability - proximal parts stabilized, while
distal parts moving
2. Postural stability- muscles contracting to hold the body
in a fixed position
3. Controlled mobility- weightshifting while stabilizing
proximally
4. Skill- proximal parts stabilized while distal parts are
performing skilled movements
References
1.
2.
3.
4.
5.
6.
Kibler BW, Press J, Sciascia A. The role of core stability in athletic function. Sports
Medicine. 2006;36(3):189-198
Brown T. Getting to the core of the matter. Strength and Conditioning Journal.
2006;28(2):50-53
Leetun DT, Ireland ML, Willson JD, Ballantyne BT, et al. Core stability measures as
risk factors for lower extremity injury in athletes. Medicine & Science in Sports &
Exercise. 2004:926-934
Vezina MJ, Hubley-Kozey CL. Muscle activation in therapeutic exercises to improve
trunk stability. Archives of Physical Medicine in Rehabilitation. 2000;81:1370-1379
Kotofolis N, Eleftherios K. Effects of two 4-week proprioceptive neuromuscular
facilitation programs on muscle endurance, flexibility, and functional performance in
women with chronic low back pain. Physical Therapy. 2006;86(7):1001-1012
Fredericson M, Moore T. Muscular balance, core stability, and injury prevention for
middle- and long-distance runners. Physical Medicine and Rehabilitation Clinics of
North America. 2005;16:669-689
Core Stability: Integration into running
Muscles need to be stable and strong
• Stability can be developed in both weightbearing
and non-weightbearing positions
• Involves low load (<40% of effort), and longer times
• Strength is usually developed in a postural or more
functional position
• Involves higher load (>60% of effort) and shorter times
Exercise Progressions
These are based on the stages, and have levels
added to them, to make them continuously
challenging
They can easily be incorporated into your
running program and the following exercises
can be done in about 10min 3x per week to
be effective
Note: The following activities being presented
are safe for healthy individuals. If you at any
time feel as though you cannot safely
participate in an activity presented, please
refrain from that portion of the session .