BACK CLASSES and CORE STABILITY PROGRAMME
This is a 6 class course. It is an educative programme of exercises designed to
- strengthen core muscle groups which support the spine
- stretch specific shortened muscles which may limit full movement and cause poor posture
It is designed to help relieve pain, improve posture and performance and help prevent future pain or injury.
By improving the stability around the trunk it provides a stronger more stable base from which the limbs can move and so improves the efficiency of the limbs.
Education in the Back Class
The Three Spinal Curves
Knowing how the spine works helps us understand how important it is to maintain the 3 natural curves. When in good alignment, the spine slightly resembles an ‘S’ curve. If this curve can be maintained throughout most static postures then the weight of the body will fall directly down through the vertebral bodies which are designed to take weight and hence minimal stress is placed on the
ligaments, joints, discs and muscles.
When the spinal curve tends to resemble a ‘C’ shape, the discs are compressed in the front, the ligaments are stretched at the back and the muscles have to work really hard to support the weight of your body.
Strong, Flexible Muscles
Strong flexible muscles help maintain these three curves by holding the vertebrae and discs in correct alignment.
If muscles are tight they will pull the spine out of alignment.
If muscles are weak they will allow the spine to fall out of alignment.
It is essential therefore to ensure that the deep postural muscles are strong enough to support the spine, and that the long moving or speed muscles are long enough not to pull adversely and cause the spine to move out of alignment.
When the spine is adequately supported by the deep postural muscles, it acts as a firm base from which the arms and legs can move effectively in an economic way. There is less risk of injury to limb muscles and referred pain from structures in the back and around the pelvis is reduced so less time is lost from work and sport because of apparent lower limb strains.