Core Stability Training For Dancing: Effective Exercise For Managing Osteoporosis

Module learning outcomes

This module provides opportunities for you to develop and demonstrate the following learning outcomes.

1 Knowledge and understandingYou should be able to demonstrate:

. how anatomical and physiological principles are applied in sport and conditioning
. how the analysis of human movement may be applied to sports coaching and exercise instruction . how fitness testing, training and programming can be applied in different sport and fitness activities
. how sport and fitness activities can be adapted to suit the needs of different population groups.

2 Cognitive skills

. select appropriate source information to develop an argument

. apply scientific approaches to analysing work practice in sport and exercise.

3 Key skills You should be able to:

. collect, organise and present evidence of personal investigation drawing on appropriate academic conventions
. use information technology to access, prepare and produce information
. communicate information, arguments and ideas effectively using styles and language appropriate to purpose and audience.

4 Practical and/or professional skills You should be able to:

. collect and analyse information to plan a progressive training programme
. recognise the value of sport science and associated subjects in the disciplines of sports coaching and exercise instruction.

The Importance of Core Stability Training for Dancing

The paper evaluate the effectiveness of core stability training for a dancing as a sport or fitness activity which is helpful in managing osteoporosis. Dancing is a high-impact weight-bearing exercise which is a proven and best exercise for osteoporosis. Dancing is an exercise for osteoporosis for the strong bones. It helps build bones as well as keep the bones strong. Where one has a broker a bone because of osteoporosis or at the risk of breaking a bone, one can avoid the high-impact exercises.

Effectiveness of Core Stability Training for Dancing

Dancers can effectively and safely gain core stability for dancing with the core stability training. The phrase “core stability” is used often in the fitness and media world and growing in dance training. However, with the training, it is possible to understand what core stability really means for dancers and why it is essential for them. The core is usually thought of as the center of the person’s body comprising the parts between the knees and the sternum whereas stability relates to gaining control of the pelvis and spine to support torso movements as well as coordinate actions of limbs (Bullo et al. 2015).

An effectively functional core assists in connecting the lower and upper body to generate a refined as well as efficient dynamic alignment as one dance. The use of core stability training for dancing remains effective and something that should always be undertaken. Through such a training, we are able to have true core stability which entails: one gets to have the ability to control the spine dynamically which is the movement (Willardson 2007). It also help fine co-ordinate all the muscles which control our trunk, nor merely the abdominals. It will also help one have the ability to adjust levels of control required based on circumstance. The training will also help in creating the stable base off which to work our limbs (Ferber, Bolgla, Earl-Boehm, Emery and Hamstra-Wright 2015). The training will also give insights into how we can stabilize the mid-section thus allowing smooth as well as effective transfer of the force via our body.

Whereas every person needs certain levels of core stability, some individual require more than others. For example, for a dancer, core stability must be fantastic fine coordination of each and every muscle thereby allowing controlled mobility of spine as well as pelvis with movement instead of bracing in a single spot (Van-Abbema et al. 2015). This can only be given or provided in a well-organized core stability training for dancing exercise. This is because, it is through this training that dancers get to have a comprehensive understanding of the spine’s anatomy.

What True Core Stability Training for Dancing Entails

The training will be effective because one has to understand that the bones of our back remain held together by certain extremely deep ligaments and a special arrangement of our joints as well as discs which permit enormous mobility of spine. Thus, it is important to understand that some people hold more “give” in their ligaments compared to others. This implies that such people have additional mobility, and, hence more of need for core stability. This information is, however, unknown to many and hence, it can only be provided by the core stability training for dancers (Kliziene, Sipaviciene, Klizas and Imbrasiene 2015). This validates the need for such a training since it will help people know the level of their demand for the core stability.

Further, it is only through the training that will get to understand that the existence of a series of extremely deep muscle which supports the spine position. Such muscles are referred to as postural muscles and remain strictly designed to be on a little bit, most of the time. This information is quite important but surprisingly remains unknown to many people (Watson et al. 2017). Thus dancing core stability training will be effective in sharing this knowledge to the dancers and the importance of understanding that the deep back muscles, deep abdominals, diaphragm all lead into fascia which attaches into the spine is helpful in spine stabilization.

Moreover, training will also help us in understanding that the outer muscle layers, those that people see when a person has a 6 pack, remained more specifically for movements as compared to stability and hence only work powerfully for a given short time period. Thus, this information is revealed in the training which dictates that the outer muscles have to training quite differently to deep muscles because they remain really a different kind of muscle fibre (Behm, Drinkwater, Willardson and Cowley 2010).

With the above information, the training will thus know exactly where to start at for effective and productive outcomes among the dancers. Thus, the true core training for dancing will kick off with the very trivial or tiny but productive activation exercises for deepest back muscles, deep pelvic floor and deep abdominals. This is then moved on towards exercises which challenge the spine stability with the movement, yet still merely utilizing the deepest feasible muscles, including the four points sit back exercise (Kibler, Press and Sciascia 2006). The training will then be moved a notch higher to the exercises with movement, to challenge the spine stability whereas it is rotating, extending or even side bending. Such exercise remain effective as they do wonder for the dancer extensions as well as turns thus helping the dancer to learn how to stabilize his spine in all types of odd, dynamic positions (McGill 2010).   

Different Levels of Core Stability for Dancers

Such advanced levels including the Ball Exercises for additional challenge of the spine, the training remains effective as it brings an unstable base. This training will help showcase the important of the underrated ball yet a wonderful piece of equipment in the dance circles. The true core stability exercise disapproves the many myths in exercise and dance world regarding the core stability exercise one should be performing (Grace et al. 2016). This is because a great portion of the exercise observed in the clinic remain variation on a vaguely correct theme, yet several of them remain obsolete and poorly explicated (Krzyzanowicz, Baker, Nasypany, Gargano and Seegmiller 2015). Thus, the true core stability exercises remain very hard to perform properly and increasingly easy to perform wrongly. Thus, many people have termed training exercise as ineffective merely because they do not do the required thing.

For example, merely bracing abdominals as mechanism to immobilize one’s spine does not come any closer to what is tagged “true core stability exercise”. Thus, the training for core stability will help us in distinguishing between true exercise and a mere joke which then leads to productive outcomes. This is because the training will help the dancer discover the different core exercise useful in dancing by suggesting such program as “a new approach to core stability program” that is properly organized into 3 phases to take one to advanced levels from beginners (Kruus and Tuomola 2014).  

Further, true training courses teach a person the finer particulars essential in gaining true core stability; to assist an individual comprehend the rationale for core stability; and the progressive systems of the exercises for effective muscle training in the best way feasible (Stracciolini, Myer and Faigenbaum 2017). Thus, core stability is emphasized in the training as essential to a dancer in the improvement of turns, control of an arabesque as well as prevention of several back pain problems or issues. This validates the effectiveness of core stability training with regards to dancing. This is because core stability stays as an area which is foundation of almost all movements in dancing and one shall get to know that it is an area which remains extremely easy to work on both class as well as daily movements (Gambetta 2007).

Core training remains helpful and effective in toning one’s stomach, improving posture, increasing balances as well as stabilizing and reducing or preventing lower back irrespective of whether one studies ballet or simply desires a dancer’s solid torso (Prieske, Muehlbauer and Granacher 2016). Ballet dancers required a strong core in overcoming challenges attributable to hypermobility or even thrilling flexibility. Albeit dancers usually favor loose limbs as well as long, high leg extensions, in absence of a strong as well as stable core, such extensions remain challenging to control as well as can culminate in injury (Norris 2011). Thus, core stability training builds torso strength as well as allows dancers to maximize their aesthetic potential in a safer manner. This benefit can also be extended to non-dancers when they employ those core training tactics employed commonly by the dancers (Fowles 2010).  

The Benefits of Core Stability Training for Dancers

In conclusion, for effective engagement of the core, dancers should fathom the relevant cohorts of muscles which are engaged as well as the way they can be easily accessed. Occasionally, instructional cues alongside executions remain unfocused and dancers could spend unnecessary time on unhelpful supplemental exercises in boosting their core stability. Dancers do not merely need to be aware of particulars muscles to clear, but also clear and precise instruction on how to get those muscles (Behm, Drinkwater, Willardson and Cowley 2010).

Core stability training is the magic source of such useful information hence its effectiveness.  This is because it makes people to not only perceive the core as front of the body/abdominal but also as a cylinder thus incorporating back muscles and diaphragm in their though at the top as well as the pelvic at bottom (Reed, Ford, Myer and Hewett 2012). This is because the core stability training helps the dancers effectively understand that stabilization of the core calls for a team of muscles with each one playing a key role in the organization as well as coordination of the body.

The core stability training recommends core improvement through training of all the contributing muscles together thus eliminating the possibility of inefficient local muscles that may trigger global muscle comprehensions thus adversely affecting stability. This ensures that the local muscles all maintain isometric contractions at all time, working at lower grade intensities, though in a coordinated manner (Sofianidis, Dimitriou and Hatzitaki 2017). Thus, the preceding discussion is a clear justification of the effectiveness of the core stability training for dancers as an exercise that can be used to control the osteoporosis. 

References

Behm, D.G., Drinkwater, E.J., Willardson, J.M. and Cowley, P.M., 2010. The use of instability to train the core musculature. Applied Physiology, Nutrition, and Metabolism, 35(1), pp.91-108.

Behm, D.G., Drinkwater, E.J., Willardson, J.M. and Cowley, P.M., 2010. Canadian Society for Exercise Physiology position stand: The use of instability to train the core in athletic and nonathletic conditioning. Applied Physiology, Nutrition, and Metabolism, 35(1), pp.109-112.

Bullo, V., Bergamin, M., Gobbo, S., Sieverdes, J.C., Zaccaria, M., Neunhaeuserer, D. and Ermolao, A., 2015. The effects of Pilates exercise training on physical fitness and wellbeing in the elderly: a systematic review for future exercise prescription. Preventive medicine, 75, pp.1-11.

Ferber, R., Bolgla, L., Earl-Boehm, J.E., Emery, C. and Hamstra-Wright, K., 2015. Strengthening of the hip and core versus knee muscles for the treatment of patellofemoral pain: a multicenter randomized controlled trial. Journal of athletic training, 50(4), pp.366-377.

Why Core Stability Training for Dancers is Effective

Fowles, J.R., 2010. What I always wanted to know about instability training.
Kibler, W.B., Press, J. and Sciascia, A., 2006. The role of core stability in athletic function. Sports medicine, 36(3), pp.189-198.

Gambetta, V., 2007. Athletic development: The art & science of functional sports conditioning. New World Library.

Grace, S.L., Turk-Adawi, K.I., Contractor, A., Atrey, A., Campbell, N., Derman, W., Ghisi, G.L.M., Oldridge, N., Sarkar, B.K., Yeo, T.J. and Lopez-Jimenez, F., 2016. Cardiac rehabilitation delivery model for low-resource settings. Heart, pp.heartjnl-2015.

Kliziene, I., Sipaviciene, S., Klizas, S. and Imbrasiene, D., 2015. Effects of core stability exercises on multifidus muscles in healthy women and women with chronic low-back pain. Journal of back and musculoskeletal rehabilitation, 28(4), pp.841-847.

Kruus, J. and Tuomola, J., 2014. Core stability for dancers-testing the effect of an exercise program.

Krzyzanowicz, R., Baker, R., Nasypany, A., Gargano, F. and Seegmiller, J., 2015. Patient outcomes utilizing the selective functional movement assessment and mulligan mobilizations with movement on recreational dancers with sacroiliac joint pain: a case series. International Journal of Athletic Therapy and Training, 20(3), pp.31-37.

McGill, S., 2010. Core training: Evidence translating to better performance and injury prevention. Strength & Conditioning Journal, 32(3), pp.33-46.

Norris, C.M., 2011. Managing Sports Injuries e-book: a guide for students and clinicians. Elsevier Health Sciences.

Prieske, O., Muehlbauer, T. and Granacher, U., 2016. The role of trunk muscle strength for physical fitness and athletic performance in trained individuals: a systematic review and meta-analysis. Sports Medicine, 46(3), pp.401-419.

Reed, C.A., Ford, K.R., Myer, G.D. and Hewett, T.E., 2012. The effects of isolated and integrated ‘core stability’training on athletic performance measures. Sports medicine, 42(8), pp.697-706.

Sofianidis, G., Dimitriou, A.M. and Hatzitaki, V., 2017. A comparative study of the effects of Pilates and Latin dance on static and dynamic balance in older adults. Journal of aging and physical activity, 25(3), pp.412-419.

Stracciolini, A., Myer, G.D. and Faigenbaum, A.D., 2017. Resistance training for pediatric female dancers. In Prevention of Injuries in the Young Dancer (pp. 79-93). Springer, Cham.

Van Abbema, R., De Greef, M., Crajé, C., Krijnen, W., Hobbelen, H. and Van Der Schans, C., 2015. What type, or combination of exercise can improve preferred gait speed in older adults? A meta-analysis. BMC geriatrics, 15(1), p.72.

Watson, T., Graning, J., McPherson, S., Carter, E., Edwards, J., Melcher, I. and Burgess, T., 2017. Dance, balance and core muscle performance measures are improved following a 9-week core stabilization training program among competitive collegiate dancers. International journal of sports physical therapy, 12(1), p.25.

Willardson, J.M., 2007. Core stability training: applications to sports conditioning programs. Journal of Strength and Conditioning Research, 21(3), p.979.