I will start this article out by providing a definition of core stability. Wikipedia defines core stability as it "relates to the bodily region bounded by the abdominal wall, the pelvis, the lower back and the diaphragm and its ability to stabilize the body during movement. The main muscles involved include the transversus abdominus, the internal and external obliques, the quadratus lumborumand the diaphragm. The diaphragm is the main muscle of breathing in the human and so breathing is important in providing the necessary core stability for moving and lifting. It is the action of these muscles contracting together upon the incompressible contents of the abdominal cavity (ie the internal organs or viscera) that provides support to the spine and pelvis during movement." In a nutshell the muscles of the core of the human body (the trunk) stabilize the spine and keep the trunk and upper body supported and in balance. Clearly this is an area that is very important to riding as it relates to the overall balance of the body and that is ABSOLUTELY necessary for riding.
Without core stability, riding becomes very difficult, even almost impossible! Habits such as a roached back, using the reins to balance, slouching, unevenness, bouncing in the saddle, being pulled out of the saddle, etc. occur because of poor core stability. I have seen and used some short term quick fixes for a specific problem, in my case the "Shoulders Back" by Equifit. These quick fixes do not address the underlying problem, which is poor core stability. Without good core stability you not only lose postural control, you also lose distal fine motor control, specifically hand control and leg/ foot control. Good controlled hands and anchored legs are essential to a good rider!
The good news is that there are several exercises and programs that will solve this problem. One of the best techniques is centered on the use of the balance ball. The balance ball is inexpensive and easy to do in the privacy of your own home. Several exercises will correct this!
First of all, remember to check with your doctor before you start any new exercise routine!
Once you start, remember to stretch before you exercise!!!
Below are links to youtube that provide training for exercises designed to target core stability using the exercise ball. I have also included a link to 2 books that are excellent resources for riders regarding exercise programs.
Regular sit up:
Reverse sit up:
Advanced sit up variation:
V ups:
Full Body Physioball exercise:
Back Extention:
Oblique Abdominal exercise:
Modified Oblique exercise:
Diagonal Oblique crunch:
Oblique Stretch:
Lower Back:
Lower Abdominals and Inner Thigh:
Shoulders and arms:
Squats:
See you in the Ring!
Crystal
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