It may seem logical that all that is needed to correct strength imbalances between the core stabilisers and movers, is to strengthen the weaker muscles (a premise that has long underpinned the philosophy of many physiotherapy practices, although thankfully this is changing). 

Unfortunately, just strengthening the weaker muscles in an unbalanced core is rarely like waving a magic wand that magically brings the body back into balance and makes movement functional. That’s because strength is only one part of the functional movement equation (as we saw in Part 2).  

Both the stabilisers and movers need to know how, when, and which specific movements they need to support. This involves instantaneous integration all the body’s control systems which contribute to producing movement – passive, active, and neural.[1]

This makes correcting core dysfunction more like putting together a piece of Ikea furniture without any instructions..The brain and the body slowly need to work out how all the pieces fit together correctly, only then can these patterns become solid and automatic.

Instagram core correction
Real life core correction

While we do need to make the stabilisers strong enough to support the strength of the movers during sporting activities, we also need to take special care that we increase their strength relative to the movers. This can be very difficult if the athlete already has very strong movers, and is accustomed to taking over stabilisation exercises with them (cheating). In this case the athlete will simultaneously need to learn how to switch off the movers (of both the core and upper body) while performing core strength exercises for the deep stabilisers.  

Even if we strengthen the weaker muscles, and convince the movers to stick to doing their own jobs, we haven’t still quite solved the problem yet. Because if we don’t take steps to address the root cause/s, the dysfunction is likely to persist or re-emerge, regardless of how much strength the athlete gains in the weaker muscles.

Therefore, before we develop a training/rehabilitation plan, we need to investigate why the imbalance/s manifested in the first place. 

Typical causes of the core stabiliser/mover balance getting out of whack are: 

  • high repetitions of a limited range of movements (ie. paddling – whilst I’m not suggesting stopping paddling, a lot of sport specific work on land isn’t always a good thing)
  • heavily biased strength training program favouring specific movers (traditional heavy gym programs) 
  • rapid and/or large increase in strength of the movers, without a proportional increase in strength of the stabilisers (particularly common with late teens/young adults), leading to the movers taking over the role of the stabilisers 
  • stabilising exercises which are too light for the global strength of the athlete
  • poor muscle recruitment patterns when over-tired (overtraining) 
  • a specific technical problem
  • upper body dominant technique which is unsupported by the legs and core
  • poor flexibility/mobility in a specific region 
  • switched off muscle or muscle group 
  • faulty muscle activation patterns 
  • a psychological response to stress  
  • a coordination/muscle sequencing issue 
  • poor form and execution during strength training (including core) 
  • compensation patterns from an injury (old or current) 
  • lack of body awareness 

Once the source/s of the imbalance has been found, and the muscle/s have been strengthened, then a holistic approach can be taken to re-educating the body and re-wiring the brain to restore functional movement, and help the athlete move efficiently with an integrated core.

 

Continue reading: 

Part 7: Unpopular Opinions – Is core training on land a waste of time?

If you like to delve deeper into the subjects of the core and movement efficiency, then I thoroughly recommend Joanne Elphinston’s two most recent books:  

Stability, Sport and Performance Movement – Practical biomechanics and systmatic training for movement efficacy and injury prevention 

The Power of Grace – A professional’s guide to ease and efficiency in functional movement 

I had the great privilege of being a patient of Joanne’s in the UK. Alongside teaching me how to sit effortlessly (for which I will be eternally grateful), Joanne’s ideas and teachings revolutionised the way I view movement, and have been hugely influential on my coaching practice (and this series of articles). 

References:
  1. Kellie C. Huxel Bliven & Barton E. Anderson. Core Stability Training for Injury Prevention. Sports Health. 2013 Nov; 5(6): 514–522.