Can exercise change core stability in recreational athletes?

STABILITY TRAINING PROGRAM The participants will be asked to perform a 12 week lumbopelvic stability training program 3 times per week at home. they will perform 1-2 sets of 5-12 repetitions of the exercises. The program takes less than 15 minutes to perform. The program will be delivered with video instructions and a poster. To assist with correct timing and technique participants will also be provided with a video that they can perform the exercises with. The videos will be made available to participants via a dedicated internet site. The stability training program comprises four exercises, each of which has four levels, with Level 1 being the easiest. The exercises commence in well-supported positions, performing only small movements and progress to increasingly challenging exercises with larger ranges of movement in positions that challenge lumbopelvic stability. Each exercise has criteria describing competent performance. The participants will progress at their own rate to the next level when competent at that level. Exercise technique can be checked with the researchers using a phone app (provided as part of the study) that provides visual and verbal feedback. Participants may not reach the highest level of each exercise during the 12 weeks. An outline of the exercises follows. Exercise 1 - single leg squat progressing to squats with trunk and arm rotation. The participant squats down as far as possible while keeping the trunk upright and the heel on the floor. Level 1 - supported Perform single leg squat with fingers on a wall to assist balance. Level 2 - unsupported Single leg squat without external support. Level 3 - "running man" Single leg squat with alternating arm movements. Level 4 - rotation Arms held forward, rotate trunk to side while performing squat. Exercise 2 - arabesque movement progressing to weighted arm rotations. The arabesque start position is standing on one leg with the knee bent 30 degrees and the trunk inclined forwards to 60 degrees. The participant rotates the arm opposite to the stance leg towards the ceiling by rotating their pelvis over their stance leg. Level 1 - suppported Performs the arabesque movement with fingers on a wall to assist balance. Level 2 - unsupported Performs the arabesque movement without external support. Level 3 - weight Performs the same movement with a weight (0.5-1kg) in their hand. Level 4 - eyes closed Performs the movement with a weight and their eyes closed. Exercise 3 - side plank progressing to rotation movement and leg & arm lifts. The start position is lying on the side with the participant resting on their forearm. The participant performs the plank movement by lifting their trunk and hips up to form a straight line between shouders, hips and toes. Level 1 - side plank Lift into the side plank position. Level 2 - arm lift Lift into the side plank position while raising the arm towards the ceiling. Level 3 - roll side to side Participant starts in the front plank position, rolls to one side, rolls back to front plank position and rolls to other side. Level 4 - arm & leg lift Lifts into side plank position and lifting the top leg and arm at the same time Exercise 4 - prone plank progressing from elbows to hands and adding leg lifts. Level 1 - prone plank Lifts hips into plank position to form a straight line between shouders, hips and toes. Level 2 - elbows to hands Lifts up into the plank position and lifts up on to each hand and then lowers to each elbow. Level 3 - "crab crawl" The participant lifts into the plank position on the hands. They lift one hand and foot to move to one side, returns to the centre, moves to the other side and returns to the centre. Level 4 - arm & leg lift The participant lifts into the plank position on the hands and then lifts one hand and the opposite leg. Adherence to exercise protocol 1) Participants have access to exercise videos so that they can check correct technique. 2) Participants are provided with an app free of charge that can be used to send video of their exercise performance to the investigator for feedback on correct technique. 3) Adherence to the exercise program is monitored weekly via sms with response rewarded by entry to a gift voucher draw. Prompt response is rewarded by 2 entries in the draw. 4) Weekly monitoring by sms will act as a reminder to perform the exercises.