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STABILITY AND FITNESS

Blog

Bemovelive.com Blog features the latest fitness and clean eating advice from John Holley, MS, CSCS. Blogs focus on exercise, nutrition, sleep, stress reduction and getting the most out of your workouts.

STABILITY AND FITNESS

John Holley

The following is an excerpt from my book 5 ESSENTIAL WORKOUTS (available on Amazon: http://amzn.to/1CaG9om)

Stability is the ability to remain at homeostasis under forces which are trying to promote a change.

What does that have to do with your workouts?

The first phase of any effective training program will include stabilization work. Static holds and slow, controlled movements build awareness of how your body moves when it is aligned and stable. The goal is to ingrain in your movement the optimal engagement patterns so as to eliminate muscle imbalances, which may lead to injury. In other words, when you deadlift, run or bend over to pick up a piece of paper (sometimes a dangerous, unconscious act) you are safe.

Stability begins with a strong core - but don’t roll your eyes because you’ve heard that before…The core is much more than the 8-pack, which is nice, but only useful at the beach. The core consists of muscles surrounding the spine and abdomen, including the glutes, paraspinals and hip girdle. True core stability is essential for proper load balance within the spine, pelvis and kinetic chain.

Why is stability important?

You might think of the core as everything from just above your knees up to your shoulders. When working properly, these muscles fire before your limbs move in order to support proper posture, balance and stability. This means your spine is held in its natural, curved position (neutral), your scapulas are rotated back and down (think chest up, shoulders back) and your pelvis is neutral, which gives you a slight curve in your lower back.

This correct, stable position enables the optimal transmission of force through your body because the core is your center of gravity and the area where all movement begins.  It also allows for better weight distribution, which reduces wear on your joints and bones even during dynamic movement. So, your body will move in a more efficient manner while producing more power whether you are going for a rebound in basketball or tossing a suitcase in the trunk of your car. In short, an exercise program which promotes stability may help prevent injury and it will make you stronger.