What are the Functions of the Deep Stabilizer Muscles and How Do You Train Them?

The deep stabilizers have multiple functions within the body.

Firstly they must co-contract to secure spine stability but secondly and just as importantly, they must assist in elevated breathing.

Elevated breathing typically causes a rhythmic contraction-relaxation of the abdominal wall.

Contracting and relaxing are in contrast to each other, so the neuromuscular system is left with a dispute.

Should the core muscles remain contracted to preserve spine stability or intermittently contract-relax to assist with heavy breathing?

Trained neuromuscular systems seem to meet the demands of both, however untrained systems struggle.

Deficiency in this process may cause temporary reductions in muscle activation, reducing lumbar stability and increasing the risk of back injury.

One such way to train this process is to aerobically exercise at an intensity to increase heavy breathing then immediately perform a side bridge/plank on the floor.

The muscles must remain contracted with a strong mind muscle connection.

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Matthew Watkin-Jones

Strength & Conditioning Coach

Experienced strength and conditioning coach with 15+ years of expertise and NSCA CSCS qualification. Global work, sports degree, and insightful articles showcase the commitment to optimizing athlete performance. A proven professional.