CORE STABILIZATION TRAINING

RAHMAT B HJ ADNAN
Faculty of Sports Science &
Recreation Shah Alam
SPS 555
LEARNING OUTCOMES/OBJECTIVES
• Student able to define what is core muscles.
• Student able to name the roles of core stability
muscles.
• Able to identify the core stability muscles.
• Able to demonstrate the exercise of core stability
muscles.
Imagine how the CORE works in this
situation?
BODY RULES
• Weak CORE muscles =
▫ CBP ____________
▫ Poor postural control
▫ Decrease functional
strength
Core Muscles
• Defines?
▫ Generally : Abs / Tummy /
Stomach
▫ Specifically : LPH COMPLEX
 COG
 POWERHOUSE
 PHASIC & TONIC Muscles
 29 muscles
▫ TONIC & PHASIC MUSCLES?
 TONIC is isometric (__________)
 PHASIC is isotonic (__________)
 GROUP OF CORE

• Lumbar Muscles • Hip Muscles

▫ Transversospinalis
▫ Erector Spinae
▫ QL
▫ Latissimus Dorsi
• Abs Muscles
▫ Rectus Abdominis
▫ Internal & External
Obliques
▫ TA
▫ _________group : PSOAS
( _________)
▫ ___________group:
Glutes Maximus &
Hamstring
(____________).
▫ ____________group:
Gluteus Medius , TFL &
priformis, ITB.
▫ __________group:
adductor magnus, pectineus
brevis,longus, gacillis
ANATOMY OF CORE MUSCLE
• TONIC MUSCLES
▫ DIAGPHRAM (___________)
▫ INTERNAL OBLIQUES
▫ TA (____________________)
▫ MULTIFIDUS
▫ PELVIC FLOOR
▫ QL_________________
• PHASIC MUSCLES
▫ RA (_____________________)
▫ EXTERNAL OBLIQUES
▫ PSOAS
ANATOMY OF ABS
Intra – Abdominal Pressure
• The most deep core
muscle
• Muscle contract
horizontally
• Concurrent activation of
all tonic muscles.
• Transverse abdominis
• Internal Obliques
• Multifidus
• Transversospinalis

• Diaphragm
• QL • PSOS MAJOR
• Latisimus Dorsi
• Erector Spinae
HIP COMPLEX MUSCLES
ROLES OF CORE STABILITY MUSCLE
• PROMOTES SPINAL STABILITY
• FACILITATE FUNCTIONALITY OF PHASIC
MUSCLES
• PROMOTE HEALTHY POSTURAL
• PREVENT INJURY
HOW TO DIAGNOSE – Activity
• Assessment
▫ FIND TA MUSCLES!
▫ FIND ______________ LANDMARKS
▫ ACCURATE PALPATION
▫ COUGH
▫ BELLY INSIDE
▫ SQUEEZE BUTT AND ________.
▫ INHALE & EXHALE
• Tools
▫ Pressure Biofeedback Unit – inflated cuff to
40mmHG with perform 40 degree of hip flexion!
ACTIVITY
Biofeedback Pressure Unit
Activity
• Find your partner and practice this exercise for
20 minutes.
• This exercise will be included as practical exam
in week 6.
• Pre-requisite for PT program.
TYPE OF EXERCISES
GUIDELINES OF EXERCISE
• ISOMETRIC / ENDURANCE
▫ 10 – 15 REPS
▫ 2 – 3 SETS
• FREQUENCY : EVERYDAYS !!!
• SIMPLE CUES : BELLY INSIDES, SQUIZ BUTT
AND BALLS.
CONCLUSION
• WHAT YOU’VE LEARN?
• PLEASE DEFINE CORE MUSCLES
• WHERE THESE MUSCLES LOCATED?
• HOW TO DIAGNOSE?
• EDUCATE YOUR CLIENT / SUBJECT NOT TO
OVERLOOK THIS MUSCLE.
REFERENCE
• William E. Prentice 2010 The Rehabilitation
Technique for Sports Medicine and Athletic
Trainer. McGraw-Hill International. Chapter 5:
pg 98 – 117.
• Peter Brukner and Karim Khan ,2006.Clinical
Sports Medicine. 3rd Ed. McGraw -Hill
Professional. Chapter 11 :pg 158 – 173.
• www.anatom.tv