Cenk Core Stabilization Protocol

Table of Contents

What is core stabilization?

Core stabilization is training the core muscles to support your spine, neck and shoulder blades. Core muscles lie deep within the torso and are generally attached to the spine, pelvis and shoulder blades. The contraction of these core muscles stabilizes the spine, pelvis and shoulders to form a solid base for movements of the arms and legs.

Core stabilization training is effective as a long-term solution to recurring back and neck pain. Compared to treatments such as manual therapy, core stabilization has shown to provide longer sustained improvements.

A study was conducted to compare the effects of core stabilization training with those of manual treatment in patients with chronic low-back pain. The results indicated that core stabilization is more effective than manual treatment in terms of individual improvement and reduced need for recurrent treatment.

Percent of Patient Improvement Regarding Pain, General Health, and Functional Disability
CCSP Graphs
Stabilizing training compared with manual treatment in sub-acute and chronic low-back pain, Manual Therapy, (2003) 894; Rasmussen-Barr et al

What is the Cenk Core Stabilization Protocol (CCSP)?

CCSP focuses on working the deep muscles of the entire torso at once. It is performed by standing on one foot with approximately 3-5° of posterior (backward) tilt of the entire body, including the head.

CCSP has three developmental treatment phases:

  • Phase I: With shoes on, stand on one foot at a time with eyes open for a minimum of one minute without falling. Once time exceeds one minute bilaterally with eyes open, stand on each foot with eyes closed for a minimum of thirty seconds without falling.
  • Phase II: Once Phase I has been successfully completed on a regular basis (more than a few times), remove shoes and move on to Phase II. This entails the repetition of Phase I without the added support of shoes. Stand for over one minute on each foot with eyes open and shoes off. Once time exceeds one minute bilaterally with eyes open, stand on each foot (without shoes) with eyes closed for thirty seconds without falling.
  • Phase III: This phase is the same as Phases I and II except you are now going to stand on a labile surface (exercise mat, soft carpet, foam pad, etc.) without your shoes. Continue to repeat one minute on each foot with eyes open until consistently surpassing one minute. Repeat eyes closed activity until thirty seconds on each foot is achieved consistently. Once this is completed the protocol continues to progress by performing the third phase on surfaces that are progressively more unstable and therefore more challenging.

Cenk Core Stabilization Protocol (CCSP) Benefits

Because the main concept of CCSP involves using many muscles in a coordinated movement and focuses on the core muscles that improve balance and permit other muscles to work harder, there are many benefits derived from CCSP:

  • Improves mobility
  • Improves flexibility
  • Improves posture
  • Reduces chronic neck, back, hip, knee, ankle, and foot pain
  • Improves endurance
  • Improves agility
  • Reduces risk or injury
  • Speeds recovery time
  • Prevents and reverses osteoporosis
  • Heals herniated discs
  • Strengthens intrinsic core stabilizer muscles
  • Increases circulation
  • Strengths bone tissue
  • Improves explosive strength
  • Increases serotonin and neurotrophine
  • Reduces falls in geriatric population (Decreases admissions to assisted care facilities)
  • Improves balance
  • Improves hearing (neurological hearing loss only)
  • Corrects dizziness and vertigo
  • Reverses spinal degeneration
  • Rehydrates discs and increases disc height (when height is already lost)
  • Enhances athletic performance
  • Decreases headaches (frequency, intensity, duration)
  • Improves cognition and clarity of mind
  • Speeds recovery from stroke