The importance of building foundations of stabilising muscles
When it comes to exercise, whether you run, play sport, or do strength training for example, you need the fundamentals of stability first. Too many people jump straight into training without having the basics down pat which may result in injury and or overload.
One of the most common reasons for injury and pain is structural imbalance, the difference in tissue length and or strength between opposing sides of your body can lead to issues which is why we start with bilateral movements first. For example; squats rather than lunges.
Balance is also important and it’s the ability to control and stabilise the body’s position. It involves maintaining equilibrium both statically (while stationary) and dynamically (during movement). Stability is the ability to maintain control of your body during dynamic movement, which means you can perform the activity with greater accuracy and confidence. Balance and stability help create a solid position for strength straining.
When we look at building strength, it’s about moving under load. Before you can build strength, you need to understand the movement pattern. Which joint moves first and muscles are involved. Mobility can help keep muscles and joints moving more evenly and freely to have pain free movement under load. Compound exercises engage multiple muscle groups under controlled movement.
Incorporating sports specific training drills such as plyometrics which involve rapid contraction and extension of muscles can enhance both power and stability as it’s challenged during explosive movements. Drills that target the proprioceptive system are also important to improve your ability to control movements in dynamic situations.
A strong core is the heart of stability as it stabilises the spine during movement which enables you to control your limbs in space. Specifically, your abdominal muscles and lower back muscles.
As with any training routine, progressive overload is the key. Start with exercises that challenge your current level of strength and stability and gradually progress to more difficult variations of the exercises. Consistency in your training routine is essential for long-term improvement.
References
Sourced from Foundry Fit & American Sports and Fitness
https://foundryfit.com/building-the-foundations-of-strength/
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