We all know that proper core stability is important. Many think of core stability in terms of ab strength and ability to do many sit ups. Our elementary gym class training tends to stick in our minds!
True core stability, however, is a lot more than sit ups or even strength. Core stability, especially for dance, includes a lot more. Inadequate core stability, common in our modern sedentary culture, can lead to aches, pains, injuries, and more.
It is common for dancers, especially newer dancers, to experience aches and pains as they continue in their training. This is often due to poor core stability. Being able to do a hundred sit ups, hold a plank for several minutes, and having a visible six pack does not always mean good stability.
For dancers, true core stability improves dancing skills and overall health.
What Is True Core Stability?
More than a six pack and long planks, true core stability encompasses function. Good core stability is important for our health and posture. For dancers, it’s extremely important.
True core stability includes:
- Coordinating of all the muscles that control your trunk, not only abdominals
- Being able to control the spine with movement
- The ability to change the level of control needed depending on what action you are performing
- Being able to stabilize your mid-section allowing the transfer of force throughout your body
- Having a stable base for limbs to work off from
Everyone benefits from having true core stability. However, different individuals will benefit from varying levels of stability. Dancers need excellent core stability for proper posturing, movement, and protection from injury.
Having poor core stability can increase the risk of injury. It can make it more difficult to master dance moves and reach the next skill level.
At the International Ballet Academy, our instructors are professionals who will demonstrate dance moves using proper core stability. Learning to coordinate and engage your core properly during dance is vital. Knowing how to teach proper performance of a new dance skill is what sets apart a truly professional dance instructor from just a skilled dancer showing a move. This is why all the instructors at our academy are professional instructors.
How Do We Use True Core Stability?
Core stability allows for controlled mobility of the pelvis and spine with movement, instead of bracing in one spot. Think control and intentional posture versus stiff and tense bracing in one spot.
To understand and use proper core stability, we need to understand how our body works. The spine is made up of many bones which are held together by deep ligaments and an arrangement of joints and discs to allow a lot of mobility in the spine.
Some individuals have more mobility within their spine, they may even have hypermobility (more than expected movement). For those with more mobility, true core stability is needed even more.
There is a series of deep muscles, known as postural muscles, which are designed to always be engaged a bit almost all of the time. The deep back muscles, abdominals, diaphragm, and pelvic floor all lead into the fascia which attaches into the spine to help stabilize it.
Six packs and such, those are the outer muscle layers. These are designed more for movement rather than stability. Outer muscles work powerfully for a short period of time.
Inner, or postural muscles, and outer muscles are trained differently as they are each different types of muscle fiber.
Dance training encompasses both inner and outer muscle training. Dancing improves postural muscles and core stability alongside sculpting the body.
In everyday activities, we use our core stability for posture when sitting and walking. We use it while driving to and walking into the office. Our core stability is used when we go grocery shopping, do chores around the house, and more.
We also use our core stability when exercising. Poor core stability when exercising, including with dance, can increase our risk of muscle strain, joint pain, and accidental injury.
How Do I Improve Core Stability?
As you’ve read, true core stability is important. It’s beneficial in both dance and everyday life. Dance training with a proper professional dance instructor is an excellent way to improve core stability. The instructors at the International Ballet Academy will aid you in improving your core stability.
You can also improve your stability a bit by being aware of your posture. If you have a truly unstable core, working with a physical therapist, Pilates instructor, etc. may also improve your stability.
Ready to improve your overall stability? Register for one of our Adult Ballet classes today!
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