INJURY PREVENTION: STABILIZERS
What are stabilizer muscles?
Stabilizers are those muscles that act to stabilize one joint so a particular movement can be performed in another joint. They act isometrically so the primary mover muscles can do their job. Example: When you perform a stability ball chest press, the primary muscles are the chest and arms and the stabilizer muscles are the abs, back and legs.
Three principle stabilizers:
1. The trunk, aka: Core
2. The Hip Joint
3. The Shoulder complex
Why is it important to develop your stabilizer muscles?
1. If your stabilizer muscles are not active, the amount of weight that you are able to lift may be significantly reduced. The inability to stabilize when strength training will also increase your risk for injury. When pressing overhead your shoulders are the primary movers; however if your lower back and core are weak the weight you use on this exercise will be affected as well as the possibility of rotator cuff injury.
2. Athletic movements that do not involve weight training - plyometrics, cardio kickboxing, hiking, soccer, football, running, picking up groceries, lifting boxes, cleaning ceiling fans - depend greatly on the body's ability to balance and stabilize itself. If the stabilizer muscles are weak the primary muscles will do the bulk of the work and there will be increased stress on the joints.
Chelsea's #1 Rule:
Put the work in the muscles rather than the joints!
Three efficient ways to train your stabilizers:
1. Perform exercises that challenge the entire body and force the stabilizers to turn on. Example: Squats, weighted lunges, and deadlifts instead of leg press and leg extensions.
2. Incorporate unilateral movements in your workout routine. Example: one arm chest press on stability ball, one armed dumbbell row, one legged squats.
3. Challenge the stabilizers by using unstable loads. If you are beginner seek guidance from a personal trainer. (chelsea@pureaustin.com) Example: kettle bells, sand bags, uneven packed boxes, and performing your exercises on a Bosu or Stability ball.
Three exercises to develop the stabilizers: Do 2 to 3 sets of 10-12 reps
1. Plank knee in on stability ball: http://www.livestrong.com/video/5146-sixpack-abs-plank-ab-roll/
2. Hamstring bridge on ball: http://www.bing.com/videos/watch/video/exercise-ball-hamstring curl/c0cf88ca03c39bc8ad49c0cf88ca03c39bc8ad49-272770335092?q=hamstring+curl+on+ball&FORM=VIRE8
3. Shoulder stabilizer series: http://www.wonderhowto.com/how-to-do-shoulder-stabilization-exercises-145447/
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