We will cover this later, but this is a still photo from a Cat/Cow stretch, designed to improve spinal stability.
These notes are extracted from Chapter 13-The Gospel of Stability-Relearning How to Move
Stability training is intended to reduce the risk of injury. It’s not just Core Training!
“All the aerobic fitness or strength in the world won’t help you if you get hurt and have to stop exercising for several months-or forever”
“pushing oneself so hard all the time, without adequate stability, almost inevitably leads to injury”
Sometimes we confuse lack of range of motion with limited stability. Dr. Attia gives the following example
Do an unweighted squat. How low can you go without losing perfect squat form?
Now, lie on your back, on the floor and bring your knees up to your chest. For most people this squat related movement is much easier to do correctly. This means that what’s lacking is torso stability.
Stability training begins with proper breathing techniques, as often practiced in yoga or pilates training
“In one experiment, researchers found that combining a breathing challenge (reducing the amount of oxygen available to study subjects) with a weight challenge reduced the subject’s ability to stabilize their spine”
Being well grounded with your feet is another key component of stability
Grounding your feet helps stability. This means distribute weight equally between your feet, and between all sides of each foot.
Feet are also important for balance. Here’s a test. Put one foot in front of the other and try to balance. Now close your eyes and see how long you can hold the position. Ten seconds is a respectable time.
Moving up the body, Dr. Attia also describes how to improve spine and scapular stability
Here’s a tutorial on a Cat/Cow movement
And here’s one on Controlled Scapular Articular Rotations
Step up exercises are an excellent way to incorporate a hip hinge movement into stability training.
Here’s a video demonstrating correct form for a step up exercise. The tip about weight loading the front leg, and not just pushing off with the back foot, is critically important to get the most out of this exercise.