Instability Training For The Core

I was recently reading the article titled “The Role of Instability Rehabilitative Resistance Training For the Core Musculature” that was published in the strength and conditioning journal in 2011 and thought I would discuss some of the key take home messages from the article.

Currently core training plays a big role in the clinical work environment for osteopaths, physiotherapists and chiropractors and is also focused upon heavily by personal trainers and strength and conditioning coaches.  For some years now there has been a big focus on wanting to get ones core stronger to help with their injury and performance.  Currently there are many different strategies and techniques used to train ones core.  From my perspective, often I feel there is too much blaming of the core on ones problem, be it an injury or a limiting factor in ones performance.  I like to think that all exercises require one to train their core and that there isn’t a magic exercise that is the best core exercise.  Rather, train your body through varied movements and exercises and use gravity, ground reaction force and sometimes external equipment to help aid in this process.

Take home clinical messages from the article:

  • The use of unstable devices may provide benefits in rehab settings to help restore normal function of core muscles in injured clients.
  • Resistance based exercises performed on unstable surfaces or devices increases the activation of core muscles.
  • When prescribing exercises, think both bilateral and unilateral.  Unilateral training can be more specific to certain individuals who perform many of their work tasks unilaterally.
  • Unilateral training may also increase activation of core muscles due to the need to create additional stability.
  • When training an injured client, train their uninjured side to help with maintenance of their core.
  • Dont always go for a high threshold exercise.  Low threshold exercises with high reps can provide sufficient stress on core muscles in the injured client.  For the person with a back complaint, this can work well so to eliminate the risk of injury by reducing their need to handle heavy weights.

This blog post was written by osteopath Heath Williams at Principle Four Osteopathy.  At Principle Four Osteopath we provide a range of services, including osteopathy manual therapy consultations, functional movement screening, exercise prescription, strength and conditioning and rehabilitation.

Principle Four Osteopathy is one of Melbourne City CBD and Docklands leading osteopathy clinics.  Both clinics are equipped with training equipment so that we are able to get you actively involved and moving towards a better moving you.

Principle Four Osteopathy CBD clinic is located at 29 Somerset Place, Melbourne 3000.

Principle Four Osteopathy Docklands clinic is located at 717 Bourke St, Docklands, 3008.

Book an appointment online at www.principlefourosteopathy.com or call 03 9670 9290.

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