CORE is defined as the Lumbo -Pelvic-Hip-Complex. Core is entire kinetic chain that operates synergistically to produce force, reduce force and dynamically stabilize against abnormal forces. CORE enables each of structural components to operate optimally. CORE improves the entire body balance and stability.
A strong core does not mean a flattered stomach. Strengthening your core means building up your core muscles even if you can’t see it. There are 29 number of muscles attached to Core.
A specific Core strengthening program can improve dynamic postural control, ensures appropriate muscular balance and arthrokinematics in Lumbo-pelvic-hip complex, increases neuromuscular efficiency throughout the body.

i) Core is protective mechanism for the spine.
ii) Core facilitates balanced muscular functioning of the entire Kinetic chain.
iii) Core enhances neuromuscular control to provide a more efficient body positioning.
iv) Core functions to maintain postural alignment and dynamic postural equilibrium.
There are many TESTS associated with CORE such as: Prone Bridges, Lateral Bridges, Torso Flexor, Torso Extensor etc.

The guidelines for Core stabilization training are:
i) The program should be based on science.
ii) The program should be systematic, progressive and functional.
iii) The program should be performed in a proprioceptively enriched environment.

The program variation includes:
i) Plane of motion
ii) Range of motion
iii) Loading
iv) Body position and posture
v) Amount of control and speed
vi) Duration and frequency.

The exercise selection should be:
i) Safe
ii) Challenging
iii) Stress Multiple Planes
iv) Activity specific/Sport specific.

The exercise progression should be:
i) Slow to fast
ii) Simple to complex
iii) Stable to unstable
iv) Low force to higher force
v) General to specific.
vi) Correct execution to increased intensity.
Hence, a strong Core is needed in every Activity of Dailiy Living and it is the basic formula of healthy living.

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