This month before we look further at specific injury diagnosis and treatment, I would like to answer this question that is frequently asked to me. A great deal of attention has recently focused on the concept of ‘core stability’ or trunk stabilisation. This concept is embodied in many stretching and strengthening regimes such as yoga, Pilates, Feldenkrais and the Alexander Technique. It may crudely be interpreted as trunk strength but involves more than that - you need to have good body awareness and ‘balance’. In mechanical terms this concept proposes that you need to have a strong or stable base from which any lever system i.e. your limbs can operate. Physically, this is allows you to brace your back whilst performing leg and arm exercise allowing a more effective transfer of energy to your limbs from the large and strong muscles in your back and pelvis i.e. gluteals (buttocks), hip flexors, back extensors and lats during activities such as running and scrumming.

It’s Not All About Strength

However certain elements may overwhelm the ability of your abdominal and back muscles to maintain a stable trunk. One of the benefits of stretching may be that the lengthening of a muscle may allow it to work more effectively and enhance the ability of a muscle to stabilise joints or areas of the body that allow better transfer of energy through the muscular system. This requires skill in identifying which movement is being compromised by a tight muscle. In particular tight hamstrings (back of thigh) and tight quadriceps (front thigh) may pull the pelvis into rotation during running and other activities such as scrumming, which no amount of ‘stabilisation’ may correct.
Thus stretching of the relevant tight muscles is an integral part of the stabilisation routine.

Here’s What To Do

Below are examples of some Trunk (Core) Stability Exercises. These exercises are important because they teach you to have a strong back and hips. It is my common observation that many rugby players have strong peripheral muscles but have poor central i.e. spinal muscle strength and control, and would benefit from the following basic exercises.

Repeat 15 times slowly with the emphasis on quality and control - brace back and keep pelvis straight and aligned.

• Practice a back ‘brace’ in standing by tightening up your abdominals with the following cues (a) pull your belly button inwards without flattening your back (b) tighten up your pelvic floor i.e. stopping the flow urine if you were having a pee (c) relax your breathing without relaxing the brace and feel some tightness in your lower back. Hold for 5 seconds.
• Standing balancing on one leg and slowly swing the other leg backwards and forwards in the full running action without the pelvis rotating, twisting or dipping. Progress to doing the exercise with the eyes shut.
• Stand on one leg on the wobble board in the gym (or rolled up towel) and do single knee bends keeping your balance, pelvis straight and hip/knee/big toe in alignment as you glance down.
• Lie on your stomach, brace your back and do the opposite/same side/all four arm and leg lifting routine without the back arching at all.
• Sit on the balance ball in the gym (or inflated hot water bottle on a chair at home) and balance on alternate legs (the other out straight).
• In the push-up position with the feet balancing on the ball, balance on one hand, then the other hand, then each foot on the ball, holding 5 seconds repeated 5 times.
• Lie on your back on the ball (just above shoulder-blade level) and balance on one leg (knee bent at 90 degrees) with the other leg out straight. Hold 5 seconds repeated 10 times.

There are loads of other exercises on the physio / swiss ball, or sit-fit disc in the gym - we’ll speak more about these in the future. Many plyometric exercises are a progression of these exercises and should be incorporated into any program.

GOOD LUCK!!