In the last few weeks we have discussed a list of Spondylolisthesis exercise terms you should know, the first being, strength.
Today we are going to discuss the second term on that list, stability. Stability plays a huge role in a proper spondylolisthesis therapy program and should always be addressed if the individual shows weaknesses in this area.
WHAT IS STABILITY?
Many people think stability is something that can easily be developed by performing a few simple sets of exercises and holding various positions for extended periods of time. Understanding stability goes a little deeper than this.
Most importantly, stability is timing produced and driven by reflex to help control and support movement.
Throughout your everyday life your body goes through various movements and changes of direction (up and down, left and right, diagonal, etc.). These movements require perfect timing by the body to help distribute these stressors properly to areas that are handled to absorb them.
Some people are born with great movement and have perfect timing of these stabilizer muscles to help aid them in movement.
Today we are going to discuss the second term on that list, stability. Stability plays a huge role in a proper spondylolisthesis therapy program and should always be addressed if the individual shows weaknesses in this area.
WHAT IS STABILITY?
Many people think stability is something that can easily be developed by performing a few simple sets of exercises and holding various positions for extended periods of time. Understanding stability goes a little deeper than this.
Most importantly, stability is timing produced and driven by reflex to help control and support movement.
Throughout your everyday life your body goes through various movements and changes of direction (up and down, left and right, diagonal, etc.). These movements require perfect timing by the body to help distribute these stressors properly to areas that are handled to absorb them.
Some people are born with great movement and have perfect timing of these stabilizer muscles to help aid them in movement.
Others (like many of us spondylolisthesis therapy sufferers) have poor stability timing and strength. Actions that our stabilizer muscles are supposed to perform are sometimes distributed to areas that are not meant to handle their job.
Sometimes other muscles pick up the slack and sometimes the spine is subsequently affected. This can lead to inflammation and possible spondylolisthesis related pain.
A perfect example of this is a young baby. Picture a baby around 6-9 months that is learning to crawl and pull their body up on certain objects. Even though the baby is strong enough to crawl and pull themselves up on objects like coffee tables, couches and chairs; the minute they let go they shake, become unstable and fall to the ground.
One reason for this is due to the fact the baby has not developed the timing, strength and coordination of the proper stabilizer muscles that aid in this new adventure for them. They need to learn and strengthen these areas through repetitive attempts to stand and walk on their own.
HOW TO I BECOME MORE STABLE?
Keep in mind becoming stable involves improving the timing, strength and support of certain muscle groups. These muscle groups are the smaller deeper muscles.
Big muscles perform much of the big work while these stabilizer muscles assist them and provide help when needed.
Picture a screw on a chair. Even though it is small, if that screw stops doing its job and falls off the chair, the chair becomes unstable and will eventually break.
The stabilizer muscles work in a similar manner. They are small and often go unnoticed, but if they do not perform their job, problems in the form of pain and discomfort can quickly arise.
To improve these muscles a different approach needs to be taken while exercising. These muscles are not effectively strengthened by performing heavily loaded exercises for multiple reps.
Some of the most important stabilizer muscles for those that suffer from spondylolisthesis and spondylolysis are smaller, deeper muscles located in the mid-section and hips.
We cannot stress how important it is to have proper stabilization in these areas. Without it, the pelvis has little support and control which could lead to extra stress on the low back area. We all know what stress on the low back does... CREATES SPONDY RELATED PAIN!
The best way to improve the muscles that stabilize is to focus on technique and proper movement. We discuss this in further detail in our SpondySolution Home Program.
Where people go wrong with stabilization exercises is trying to perform hard, difficult, exercises that create a “burn” or “muscle working”sensation. This is not as important as people think. These smaller muscles do not create that sensation like the larger muscles.
Therefore if you are trying to hold postions for long periods of time or performing lots of reps with heavy weight your larger muscles are probably taking over and doing the job of these stabilizer muscles. In the long run this can teach the stabilizers to be lazy which greatly affects you during your daily activities when these stabilizers are needed.
Mention to you therapist, strength coach, or trainer stability and see what they recommend. They can keep a close eye on you and make sure your technique is flawless.
Click HERE for a great article on hip stabilization and a few exercises to help improve them.
REMEMBER, NOT EVERYONE IS MEANT TO DO EVERY EXERCISE, IF PAIN IS PRESENT, DO NOT PERFORM THESE EXERCISES. ALWAYS CONSULT WITH A MEDICAL PROFESSIONAL BEFORE TRYING ANY EXERCISES.
CONCLUSION
Hopefully this sheds some light on stability and why it is a term you should understand. This is a common issue with people who suffer from spondylolisthesis or spondylolysis. Make sure you get looked at and evaluated to help determine if this could be one of your weaknesses.
Then begin a proper program that addresss this area to help improve how you feel and move!
Sometimes other muscles pick up the slack and sometimes the spine is subsequently affected. This can lead to inflammation and possible spondylolisthesis related pain.
A perfect example of this is a young baby. Picture a baby around 6-9 months that is learning to crawl and pull their body up on certain objects. Even though the baby is strong enough to crawl and pull themselves up on objects like coffee tables, couches and chairs; the minute they let go they shake, become unstable and fall to the ground.
One reason for this is due to the fact the baby has not developed the timing, strength and coordination of the proper stabilizer muscles that aid in this new adventure for them. They need to learn and strengthen these areas through repetitive attempts to stand and walk on their own.
HOW TO I BECOME MORE STABLE?
Keep in mind becoming stable involves improving the timing, strength and support of certain muscle groups. These muscle groups are the smaller deeper muscles.
Big muscles perform much of the big work while these stabilizer muscles assist them and provide help when needed.
Picture a screw on a chair. Even though it is small, if that screw stops doing its job and falls off the chair, the chair becomes unstable and will eventually break.
The stabilizer muscles work in a similar manner. They are small and often go unnoticed, but if they do not perform their job, problems in the form of pain and discomfort can quickly arise.
To improve these muscles a different approach needs to be taken while exercising. These muscles are not effectively strengthened by performing heavily loaded exercises for multiple reps.
Some of the most important stabilizer muscles for those that suffer from spondylolisthesis and spondylolysis are smaller, deeper muscles located in the mid-section and hips.
We cannot stress how important it is to have proper stabilization in these areas. Without it, the pelvis has little support and control which could lead to extra stress on the low back area. We all know what stress on the low back does... CREATES SPONDY RELATED PAIN!
The best way to improve the muscles that stabilize is to focus on technique and proper movement. We discuss this in further detail in our SpondySolution Home Program.
Where people go wrong with stabilization exercises is trying to perform hard, difficult, exercises that create a “burn” or “muscle working”sensation. This is not as important as people think. These smaller muscles do not create that sensation like the larger muscles.
Therefore if you are trying to hold postions for long periods of time or performing lots of reps with heavy weight your larger muscles are probably taking over and doing the job of these stabilizer muscles. In the long run this can teach the stabilizers to be lazy which greatly affects you during your daily activities when these stabilizers are needed.
Mention to you therapist, strength coach, or trainer stability and see what they recommend. They can keep a close eye on you and make sure your technique is flawless.
Click HERE for a great article on hip stabilization and a few exercises to help improve them.
REMEMBER, NOT EVERYONE IS MEANT TO DO EVERY EXERCISE, IF PAIN IS PRESENT, DO NOT PERFORM THESE EXERCISES. ALWAYS CONSULT WITH A MEDICAL PROFESSIONAL BEFORE TRYING ANY EXERCISES.
CONCLUSION
Hopefully this sheds some light on stability and why it is a term you should understand. This is a common issue with people who suffer from spondylolisthesis or spondylolysis. Make sure you get looked at and evaluated to help determine if this could be one of your weaknesses.
Then begin a proper program that addresss this area to help improve how you feel and move!
