Few people have the deep stabilization muscles required for lumbopelvic-hip complex stabilization (8). The body’s stabilization system has to operate with maximal efficiency to effectively use strength, power, neuromuscular control, and muscular endurance. If the movement system of the core is strong and the stabilization system is weak, the kinetic chain senses an imbalance and forces are not transferred or used properly. This leads to compensation, synergistic dominance, and inefficient movements.
A weak core is a fundamental problem that causes inefficient movement and leads to predictable patterns of injury Most people do not have good core stability and are at risk for axial( back, hip, knee) and appendicular (shoulder, arms, and legs) conditions. Core exercise is important for adults and can assist in the management of chronic pain issues.
The OPT (Optimal Performance Training) model is an integrated training concept and is progressive. It is built on a foundation of principles that systematically utilizes the following forms of training to develop and strengthen the core.
- Flexibility
- Balance
- Cardiorespiratory
- Plyometric
- Strength ( resistance)
One does not need to go to a gym to effectively improve and strengthen the Core musculature and structure. It can be accomplished in the privacy of your home. All that is needed is approximately a 5 X 7 ft. floor space. The equipment required takes up very little space. Success with a program is always about staying motivated and achieving short term goals within the program.
Exercises that build balance and lower body strength reduce the risk of falling. Even the elite athlete comes to understand the value of core stability, balance, and strength.