Lower Back Injuries In Sport and the importance of Core Strength in Adolescents.
During his youth Correct Personal Trainer Daniel Forbes of Sandringham, was fortunate to have spent considerable time in the Victorian Cricket Academy. This together with the intense sporting demands of Scotch College ensured he was almost always on the sports field. Daniel reflects on the importance of young people having strong core muscles to effectively cope with the rigors of regular exercise.
The list of muscles that make up the 'core' is somewhat arbitrary. In general the muscles of the core run the length of the trunk and torso and, when contracted, stabilize the spine, pelvis and shoulder girdle to create a solid base of support that permits powerful movements in the extremities. Core muscles are generally the first to be activated before any major movement and therefore play a significant part in maintaining performance and preventing injury.
Commonly Identified Core Muscles
Rectus Abdominis - Otherwise known as the "Six-pack" muscle. Over exercise can lead to poor muscle balance with resulting lower back injury.
External Obliques - located on the side and front of the abdomen.
Internal Obliques - located under the external obliques, running in the opposite direction.
Transverse Abdominis (TVA) - located under the obliques, the deepest of the abdominal muscles which wraps around your spine for protection and stability.
Erector Spinae - group of three muscles that run along your neck to your lower back.
Multifidus - located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.
Quadratus Lumborum (QL) - Attaches to each lumbar vertebra as well as the rib cage and pelvis, provides lateral stability.
Hip Flexors - located in front of the pelvis and upper thigh.
Gluteus Medius & Minimus - located at the side of the hip.
Gluteus Maximus, Hamstring Group - located in the back of the hip and upper thigh.
Young people are particularly susceptible to injury because their bodies are still maturing and with the huge array of sports on offer in schools and clubs the rigors of junior sport have never been higher. It's therefore important that young people are effectively trained to activate these vital core muscles.
That's why the core comes first at Correct Personal Training!
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