Core stability

Whenever a person moves, to lift something or simply to move from one position to another, the core region is tensed first. This tension is usually made unconsciously and in conjunction with a change in breathing pattern. An example to try is to sit in a chair and to reach forward over a table to pick up a cup. This movement is first accompanied by a tension in the core region of the abdomen and can be felt by placing one hand on the abdomen as the movement is made. As load increases, trunk muscles contract to raise intra-abdominal pressure around the relatively incompressible abdominal contents, contributing to spinal stability and force transmission in coordination with posture. It is commonly believed that core stability is essential for the maintenance of an upright posture and especially for movements and lifts that require extra effort such as lifting a heavy weight from the ground to a table. Without core stability the lower back is not supported from inside and can be injured by strain caused by the exercise. It is also believed that insufficient core stability can result in lower back pain and lower limb injuries. ==Research==

There is little support in research for the core stability model and many of the benefits attributed to this method of exercise have not been demonstrated. At best core stability training has the same benefits as general, non-specific exercise (see review by Lederman 09) and walking. Trunk or core specific exercise have failed to demonstrate preventative benefits against injuries in sports or to improve sports performance. ==Training methods==

Training methods for developing and maintaining core stability include: • Pilates • Exercise ball, also known as a Swiss ball, stability ball, yoga ball, Pilates ball or fitness ball • Yoga ==Exercise for strengthening of the cervical, thoracic and lumbar spine==

The cervical, thoracic and lumbar spine is composed of a total of 24 presacral vertebrae and their main functions are to protect the spinal cord, provide an attachment site for many muscles of the body. They also function by distributing one's bodyweight when standing upright. Many injuries to the spine occur as a result of vehicle accidents, falling, and sports and recreation. While it is impossible to prevent such events from happening, increasing intra-abdominal pressure and strengthening the musculature in the back, along with keeping a neutral spine, can minimize injuries like hernias, strains, and sprains. Intra-abdominal pressure The correlation between having a significant amount of core strength and spinal health has been well documented by many studies in the past. Some of these studies were able to quantify the effects that antagonizing abdominal muscle had on stabilizing the lumbar spine by increasing the amount of intra-abdominal pressure in order to maintain a straight lumbar spine and to avoid rounding during physical activities, and using simple techniques such as the “Valsalva maneuver”. A simple exercise used to strengthen the abdominals (rectus abdominis, internal/external obliques, and transverse abdominis) is using the isometric or "static" hold known as the plank. Strengthening back musculature Simply by working to keep a neutral spine and remembering to increase intra-abdominal pressure before performing a movement that could compromise the spine, you are able to drastically decrease your risk for sustaining a back injury. If you were looking for ways to both strengthen and increase stability of the musculature of the spine one could perform various body weight exercises, for instance the bird dog exercise. ==See also==