What are the best practices for functional testing core stability exercises?

Functional testing is a way of assessing how well your core stability exercises are improving your performance, mobility, and injury prevention. Core stability refers to the ability of your trunk muscles to support your spine and pelvis during movement. It is essential for any small business owner who wants to stay fit, healthy, and productive. In this article, you will learn what are the best practices for functional testing core stability exercises.

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1 Choose relevant tests

The first step is to choose functional tests that match your goals, activities, and fitness level. There are many options available, such as plank tests, sit-up tests, balance tests, and rotational tests. You should select tests that challenge your core stability in different planes of motion, such as sagittal, frontal, and transverse. You should also consider your current abilities and limitations, and avoid tests that cause pain or discomfort.

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Martin Malaluan III, PT, DPT, MBA, OCS, Cert. DN

Physical Therapist/Practice Manager @ TOPT, LLC
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The client must fill out the Physical Activity Readiness Questionnaire (PAR-Q) or AHA/ACSM Questionnaire or obtain medical clearance from physician to rule out any potential adverse cardiac event or any musculoskeletal conditions. In the clinic, we test muscular strength and endurance through curl up test and push up test. On the curl up test, client must perform as many curls ups as possible to a maximum of 25. Fitness level is tested according to age and sex. With the push-up (PU) test, male assumes standard PU position while female uses the modified-push position. Client lowers body until only chin touches floor. Client must keep a straight body alignment and performs as many push up as possible. Fitness is based on age and sex.

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2 Perform baseline measurements

The second step is to perform baseline measurements of your functional tests before you start your core stability training program. This will help you track your progress and identify your strengths and weaknesses. You should follow the instructions and criteria for each test carefully, and record your results in terms of time, repetitions, distance, or angle. You should also use the same equipment, environment, and technique for each test to ensure consistency and accuracy.

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3 Train consistently and progressively

The third step is to train your core stability consistently and progressively. You should follow a structured and balanced core stability training program that includes exercises that target your deep and superficial core muscles, such as the transversus abdominis, multifidus, rectus abdominis, obliques, and erector spinae. You should also vary your exercises, intensity, duration, and frequency to avoid plateaus and overtraining. You should aim to train your core stability at least two to three times per week for optimal results.

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Martin Malaluan III, PT, DPT, MBA, OCS, Cert. DN

Physical Therapist/Practice Manager @ TOPT, LLC
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At work, we usually target middle and deep layer core muscles first then superficial layers. Middle layer muscles are the transverse abdominus and obliques. and the deep layer muscle are the multifidi. Exercise progresses in supine, prone, side-lying, kneeling, sitting, standing, and functional or activity- related positions. We emphasize static holding first to activate the motor units of tonic deep and middle layer muscles. Then, static-dynamic exercises. Exercise parameters must be altered to maintain gains and prevent staleness and injury.

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4 Re-test periodically

The fourth step is to re-test your functional tests periodically to evaluate your improvement and adjust your training accordingly. You should re-test your functional tests every four to six weeks, or whenever you change your core stability training program. You should compare your results with your baseline measurements, and celebrate your achievements and address your challenges. You should also use your feedback to modify your core stability training program to suit your needs and goals.

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Martin Malaluan III, PT, DPT, MBA, OCS, Cert. DN

Physical Therapist/Practice Manager @ TOPT, LLC
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Exercise prescription includes exercise mode, intensity, duration, frequency, and rate of progression of physical activity. In clinical situations, testing is based on the physical condition of the patient. We may have to retest sooner than 4-6 weeks and make adjustments of exercise parameters. Duration of exercise must be addressed first before frequency and intensity.

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5 Apply to real-life situations

The fifth step is to apply your core stability to real-life situations that require you to use your core muscles in functional ways. For example, you can use your core stability to lift heavy objects, carry groceries, climb stairs, play with your kids, or perform your work tasks. You can also use your core stability to enhance your performance in other physical activities, such as running, cycling, swimming, or playing sports. You should notice that your core stability training improves your posture, balance, coordination, power, and endurance.

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6 Maintain your core stability

The sixth step is to maintain your core stability by continuing to train and test your core muscles regularly. You should not stop or neglect your core stability training once you reach your desired level of improvement. You should keep challenging your core muscles with new and varied exercises and tests to prevent regression and boredom. You should also maintain a healthy lifestyle that supports your core stability, such as eating well, hydrating, sleeping, and managing stress.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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What are the best practices for functional testing core stability exercises?

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1 Choose relevant tests

2 Perform baseline measurements

3 Train consistently and progressively

4 Re-test periodically

5 Apply to real-life situations

6 Maintain your core stability

7 Here’s what else to consider

Small Business

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What are the best practices for functional testing core stability exercises?

1

2

3

4

5

6

7

1 Choose relevant tests

2 Perform baseline measurements

3 Train consistently and progressively

4 Re-test periodically

5 Apply to real-life situations

6 Maintain your core stability

7 Here’s what else to consider

Small Business

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