| Stabilizer Muscles Are More Than Just Injury | | | | The gluteus medius and maximus muscles stabilize |
| Prevention | | | | your hip joint and pelvic. By strengthening gluteus |
| Many gym goers are focusing on flatten stomach, | | | | medius muscles will also help prevent knee injuries. |
| tone arms and legs or maybe trying to improve their | | | | When weak hip stabilizers exists, the iliotibial band gets |
| sports performance with strength training. | | | | overworked which can lead knee pain, iliotibial band |
| Unfortunately, most fitness enthusiasts and athletes | | | | syndrome (ITBS) or trochanteric bursitis. |
| pay too little attention to the structure, stability and | | | | Knee joint stabilizers are more ligaments than muscles, |
| alignment of their body. It’s not cool to have | | | | but there are still quadriceps and hamstrings muscles |
| six-pack abs with back pain or other injuries that are | | | | that help stabilize the knee joint. Quadriceps include |
| causes by muscle imbalances. Many people are | | | | four muscles and two of them are more important to |
| training mirror muscles but don’t understand | | | | stabilize the knee joint - vatsus lateralis and vastus |
| importance of stabilizing muscles and injury prevention. | | | | medialis. The iliotibial band also affects knee stability. |
| They will wake up only when injuries happen. | | | | Shoulder And Shoulder Girdle Stabilization |
| Your body has two types of muscles - movers and | | | | The shoulder joint is most mobile joint in your body and |
| stabilizers. The primary role of movers is to produce | | | | needs a lot of stability to function correctly and |
| the movement while the role of stabilizers is to stabilize | | | | prevent injuries. Prime stabilizer in your shoulder joint |
| the joints and the spine during a movement. So, | | | | are the rotator cuff muscles: supraspinatus, |
| stabilizing muscles give support to the trunk and | | | | infraspinatus, teres minor and subscapularis. These |
| joints’ function by controlling and limiting extra | | | | muscles are holding the ball of your shoulder joint tightly |
| movement. The movers are most prominent muscles | | | | against the socket when shoulder is moving. Weak or |
| in your body, but they cannot function well if the | | | | fatigued rotator cuff muscles can lead to soft tissue |
| stabilizing muscles are weak. Too much movement | | | | injuries, like shoulder tendonitis and bursitis. |
| (called instability) in the spine or joints (such as hips or | | | | The muscles that move the shoulder blade also play a |
| shoulders) can cause pain, degeneration and poor | | | | role in stabilizing the shoulder joint. The muscles that |
| biomechanics. When you move with good muscle | | | | attach on the inside of your shoulder blade (scapula) |
| recruitment, and stabilizing muscles are working well, | | | | are the key muscles for scapular stabilization. These |
| there will be minimal wear and tear in your joints. | | | | include the middle and lower trapezius, rhomboid major |
| However, stabilizer muscles are more than just injury | | | | and minor, and serratus anterior. The scapular |
| prevention. They are reducing the waste of energy | | | | stabilization is essential in preventing shoulder injuries. |
| and muscles are working together more efficiently and | | | | Pilates Trains Your Stabilizer Muscles |
| more ergonomically. In the athlete’s world that | | | | Pilates is a good lumbar spine and joints stabilization |
| means better balance, co-ordination, power and speed | | | | exercise method, its’ foundation is strengthening |
| - they all need a good stabilizer muscles to produce | | | | stabilizer muscles. The main focus is on keeping your |
| superior performance. | | | | pelvic and spine stable while other parts of body are |
| Core Stabilization | | | | moving. You are contracting the deep stabilizing |
| Core stability means an ability to contract the deep | | | | muscles, transverses abdominis and multifidus so that |
| abdominal and back muscles - transverse abdominus | | | | superficial muscles (movers) of the extremities have |
| and multifidus muscles. These muscles are responsible | | | | optimal coordination and motion. The core stabilizers |
| for stabilizing your spinal segments to help support | | | | are present in all Pilates movements but it also |
| your trunk in dynamic and static positions. The core is | | | | strengthens your shoulders, shoulder blade and hip and |
| your “powerhouse”, the center of power. Core | | | | knee stabilizers. Pilates help achieve and increase |
| muscles’ strength and stability are important | | | | quality of movements and functions of all joints and |
| components to prevent injuries and back pain. Good | | | | muscles, from head to toe, by creating body |
| core stability corrects posture and ensure more | | | | awareness, co-ordination and endurance. Pilates is a |
| efficient and functional movement patterns of your | | | | good exercise for injury prevention as well as to |
| other muscles and joints. | | | | improve your optimal sport performance. |
| Hip & Knee Joints Stabilization | | | | |
