Oleh

Yulianto W, Dipl.PT, M.Kes

Dosen Poltekkes Kemenkes
Surakarta
 Core stability merupk istilah yg digunakan untuk
penguatan otot-otot yg melingkupi punggung bawah
dan abdomen
 Program strengthening scr komprehensif pd otot
“Core” tsb dpt digunakan untuk injury prevention,
rehabilitation and sport performance
enhancement
Core muscles merupakan otot-otot permukaan
dalam abdomen yang membentuk silinder
abdomen. Terdiri dari:
1. M. Transversus Abdominus
– The deepest of all the abdominal muscles lying under
the oblique abdominals and rectus abdominus
– It connects to the individual vertebrae of the lower
(lumbar) spine and wraps right around each side to
meet in the midline of the front of the abdomen.
– When contracted it functions to both increase the
pressure inside the abdomen and pull tightly on the
vertebrae themselves to provide exceptional stability
to the spine
2. M. Multifidis
– This deep back muscle lies on either side of the spine
and again connects to each individual lumbar vertebrae.
– It functions in extending (bending back) the spine as well
as being an essential postural muscle keeping the spine
upright
3. Diaphragm
– The primary muscle for breathing, the domed diaphragm
provides the top of the cylinder core.
– When the Transversus Abdominus contracts, the
diaphragm tightens to maintain pressure in the abdomen
and so provides stability to the spine
4. Pelvic Floor
 Famous among pregnant women, the pelvic floor
muscles provide a sling running from back to front, from
the bottom tip of the spine (the tail bone) to the front
of the pelvis.
 It contracts simultaneously with the Transversus
Abdominus to form the bottom of the cylinder of muscle
Jika keempat otot tsb berkontraksi bersama maka
vertebrae akan stabil pada zona netralnya shg dpt
mencegah injury
Injury Prevention:
• Strengthening the core is essential to prevent
all forms of injury around the lower back
area.
• By training the core the rest of the muscles
in the area i.e. the hamstrings, gluteals,
abdominal and back muscles all work more
efficiently and together.
• Risk of injury caused by over activity is
reduced in any particular muscle group due
to muscle imbalance.
Rehabilitation from injury:
• Core stability is an essential component of any
rehabilitation program not only for low back pain,
sacroiliac pain and Gilmore's Groin but also for
other injuries such as hamstring strain and shoulder
pain.
• By providing stability beneath the muscles that
provide movement, core stability provides excellent
rehabilitative properties for such injuries and is
commonly used by physiotherapists and other injury
therapists with patients
Sports Performance Enhancement:
• Whether you enjoy an occasional gym session or
whether you're an elite sports person, core stability
should be part of your training regime.
• Working on your core can vastly improve balance.
• In addition it can greatly improve the torsion (twisting)
strength that can vastly increase ability and
performance in such sports as throwing, tennis,
badminton, squash and swimming.
• The difference between having the edge in your chosen
sport will time and time again come down to your
ability to maintain the most efficient functioning of
your core muscles, hence it has been coined the
powerhouse of the athlete.
There are main 3 stages to attaining a strong
core. You can find extensive information on
each by clicking on the links below:
 Stage 1: Independent core contraction
 Stage 2: Integrated focused core exercises
 Stage 3: Incorporate into functional
activities
Static Floor Exercises

Plank
Dosis: F = 10 x, Rest = 5”, Hold = 5”
 Side Plank
Dosis: F = 10 x, Rest = 5”, Hold = 5”

Bridge
Dosis: F = 10 x, Rest = 5”, Hold = 5”
 Superman
Dosis: F = 10 x, Rest = 5”, Hold = 5”
 Dynamic Floor Exercises

Side lying hip abduction

Dosis: F = 10 x, Rest = 5”, Hold = 5”

Oblique crunch
Dosis: F = 10 x, Rest = 5”, Hold = 5”
 Straight leg raise
Dosis: F = 10 x, Rest =
5”, Hold = 5”

Lying windscreen wipers

Dosis: F = 10 x, Rest = 5”, Hold = 5”
Medicine Ball Exercises
1 2

3 4

Sit-up and throw

 Sit and twist pass

45-degree sit, catch and pass

 One leg catch and pass

One leg twist pass

Side touch downs

Kneeling twist pass

Birddog (Opposite Arm and Leg Extension):
Strengthens muscles running down sides of spine, back
of shoulders, hips and buttocks)
Dosis: F = 10 x, Rest = 5”, Hold = 5”
The Bridge: Strengthens core muscle groups - buttocks, back, abs
Dosis: F = 10 x, Rest = 5”, Hold = 5”

One Leg Bridge

Dosis: F = 10 x, Rest = 5”, Hold = 5”
The Plank: Strengthens Back and Neck, arms and legs
Dosis: F = 10 x, Rest = 5”, Hold = 5”

The Side Plank : Strengthens Abdominal Obliques

Dosis: F = 10 x, Rest = 5”, Hold = 5”
Alternating Leg and Arm Raises (Supermans) :
Strengthens Back, Lower Back and Gluteals
Dosis: F = 10 x, Rest = 5”, Hold = 5”

Basic Crunches : Upper Abdominal Exc

Dosis: F = 10 x, Rest = 5”, Hold = 5”
Rotational Crunch : Abdominal Obligues Exc
Dosis: F = 10 x, Rest = 5”, Hold = 5”

Straight Leg Lifts : Lower Abdominal Exc

Dosis: F = 10 x, Rest = 5”, Hold = 5
 SQUATS

Basic Squat : Quads & Glutes,

Hamstring, Calves & The Core Exc
Dosis: F = 10 x, Rest = 5”

Chair Squat : Quads &

Glutes, Hamstring, Calves &
The Core Exc
Dosis: F = 10 x, Rest = 5”
 Wall Squat : Quads & Glutes Exc
Dosis: F = 5 - 10 x, Rest = 5”, hold = 30” – 60”

Stationary Lunge : Quads & Glutes Exc

Dosis: F = 10 x, Rest = 5”
Pelvic Tilting : Lower Back Stretching & abdominals strengthening
Dosis: F = 5 - 10 x, Rest = 5”, hold = 5”
 1 2

Basic Spinal Twist : Lower Back

& Gluteus Stretching
Dosis: F = 5 - 10 x, Rest = 5”,
hold = 15” – 30”
3
Seated Spinal Twist : Lower Back & Gluteus Stretching
Dosis: F = 5 - 10 x, Rest = 5”, hold = 15” – 30”
Advanced Seated Spinal Twist : Lower Back & Gluteus Stretching
Dosis: F = 5 - 10 x, Rest = 5”, hold = 15” – 30”
 The Cat: Lower Back Stretching
Dosis: F = 5 x, Rest = 5”, hold = 15” – 30”

The Cobra: Abdomen & Chest Stretching, lower back

flexibility, strengthens arms & upper back
Dosis: F = 5 x, Rest = 5”, hold = 15” – 30”
Standing Side Stretch:
Abdominal Obliques Stretching
Dosis: F = 5 x, Rest = 5”,
hold = 15” – 30”

Knee to Chest: Lower Back &

Buttocks Stretching
Dosis: F = 5 x, Rest = 5”,
hold = 15” – 30”
 Lying Piriformis / Glute Stretch I
Dosis: F = 5 x, Rest = 5”,
hold = 15” – 30”

Lying Piriformis / Glute Stretch II

Dosis: F = 5 x, Rest = 5”,
hold = 15” – 30”
 Lying Piriformis / Glute Stretch III
Dosis: F = 5 x, Rest = 5”,
hold = 15” – 30”

Seated Piriformis / Glute Stretch

Dosis: F = 5 x, Rest = 5”,
hold = 15” – 30”
Standing Hamstring (back of thigh)
Stretch
Dosis: F = 5 x, Rest = 5”,
hold = 15” – 30”
Kneeling Hip Flexor Stretch
Dosis: F = 5 x, Rest = 5”,
hold = 15” – 30”

Standing Hip Flexor Stretch

Dosis: F = 5 x, Rest = 5”,
hold = 15” – 30”
Quadriceps (front of thigh) Stretch
Dosis: F = 5 x, Rest = 5”,
hold = 15” – 30”
 Evaluation and Treatment of Acute Low Back Pain. AAFP. 75(8), 2007.
 Acute Lumbar Disk Pain. AAFP. 78(7), 2008.
 When to Consider Osteopathic Manipulation. JFP. 59(9), 2010.
 ACSM Primary Care Sports Medicine.
 Physical Exam of the Spine and Extremities. Hoppenfeld, S. et al.
 Becker, D. and Buck, M., 1990, Het PNF-concept in de praktijk,
Uitgeversmaatschappij De Tijdstroom, Loechem.
 Pillay, P. http//www.bigbackpain.com/ back_exercises.html. Diakses 5-10-
2012
 http//www.brianmac.co.uk/corestabex.htm. Diakses 5-10-2012
 http//www.livestrong.comarticel/325930-core-stability-exercises-for-
lower-back-pain. Diakses 5-10-2012
 Etc.