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Core Stability

This is the ability to maintain correct posture, especially during movement, of the central portion of the body (axial skeleton). Core stability not only aids the maintenance of good posture, but also provides the platform for weight transfer for all arm and leg movements. The shoulder girdle, spine and pelvic girdle all play roles in effective stability.


CORE FUNCTIONS  The core relies on muscular control to stabilise it, as well as to control movement. The core is like a cylinder, with the diaphragm at the top, the pelvic floor at the bottom, vertebral column muscles at the back and abdominal wall muscles at the front and oblique’s at the side. This creates a pressurised cylinder in the abdomen which helps to stabilise the area helping to maintain neutral spine. As the core and pelvic floor muscles are under constant control they are predominately made up of type I, slow twitch, fibers.

Basic components of the core


The anterior and posterior core muscles

Core Muscle Layers

There are many muscles associated with the ‘core’. In this section the muscles will be broken down into:

  1. Deep stability muscles.
  2. Core trunk muscles.
  3. Core hip muscles


These muscles work together to gather information on the position of the spine and surrounding muscles through muscle spindles. The trunk muscles support the torso and lumbar vertebrae along with aiding in weight/force transfer to provide a stable platform for the core hip muscles to produce movement. Additional passive support is given to the core muscles from intervertebral discs and ligaments that run the length of the spine.

Deep Stabilising Muscles

There are 3 main muscles that make up this layer:

  1. Rotatores.
  2. Interspinalis.
  3. Intertransversarii.


These are small deep muscles found between the spinous and transverse processes of vertebrae. These muscles act as postural muscles as their main role is to stabilise adjacent vertebrae and control spinal movement.

Core Trunk Muscles

These muscles found in the torso are responsible for movement of the spine, allowing weight transfer between limbs and stabilising the lumbar spine. Muscles include:

  1. Longissimus.
  2. IIlicostalis.
  3. Spinalis.
  4. Multifidus.
  5. Internal Obliques.
  6. External Obliques.
  7. Rectus Abdominis.
  8. Transverus Abdominis.
  9. Quadratus Lumborum.


The 2 main stabiliser muscles are the transversus abdominis (TVA) which acts like a corset beneath the rectus abdominis, and the quadratus lumborum (QL) which supports the lumbar spine and the pelvis.

Core Hip Muscles

These muscles create movement of the lower limbs but also play a large role in hip and lumbar spine stabilisation. These muscles include:

  1. Psoas Major.
  2. Lliacus.
  3. Gluteus Maximus.
  4. Gluteus Medius.
  5. Rectus Femoris.
  6. Biceps Femoris.
  7. Semitendinosus.
  8. Semimembranosus.


Thoracolumbar Fascia

The thoracolumber fascia is a diamond shaped sheath located in the lower back. It not only provides stability, acting as an anchor point for muscles, it is also important in movement as it connects the hips, pelvis, lumbar spine, thoracic spine and arms via the latissimus dorsi.

The sheath is comprised of strong fibers which also allow a degree of flexibility; this enables the thoracolumber fascia to assist in transmitting forces through the torso.

Pelvic Floor

The pelvic floor is made up of the muscle fibers of the levator ani and the coccygeus, these muscles sit between the public bone and the coccyx. The pelvic floor has several functions:

  1. Continence of bladder and bowel
  2. Pelvic and internal organ support
  3. Core stability of the pelvis and spine
  4. Control of intra-abdominal pressure

Knowledge is Power