Time to talk core.
I’m sure you’ve heard someone say that it’s important to engage your core…I know my family members are sick of me saying it to them. But what exactly do I mean by that? If you want to learn more about your core, then you’ve come to the right place!
What is your core?
The term core is commonly used to refer to the trunk or lumbopelvic region of the body. Typically, the anatomical core is defined as the axial skeleton and all the soft tissues with proximal attachments that originate there. Soft tissues act to generate forces and resist motion (articular cartilage and fibrocartilage, ligaments, tendons, muscles, and fascia). The muscles associated with the core allow for transfer of torques and angular momentum during performance of integrated kinetic chain activities, such as kicking or throwing. Improving core stability creates a foundation for force production in both the upper and lower extremities
Let’s ditch the technical talk for a second and break it down:
The core muscles are a group of more than a couple dozen muscles in the lower back, stomach and hips. These muscles work together to keep the spine stabilized and to keep the body upright. These muscles are always working. All necessary motions of the human body either originate in your core or move through it.
Think of your core muscles as the sturdy central link in a chain connecting your upper and lower body. All motion ripples upward and downward to adjoining links of the chain. This is why weak or inflexible core muscles can impair how well your arms and legs function. If your core is not strong enough, your extremities will not have the power and stability that they otherwise would.
The need to have a strong core is not age specific. A strong core enhances balance and stability whether the focus is to help prevent falls in the geriatric population or improve performance and reduce injury risk for young athletes. For those interested in golf, adequate and balanced core strength is critical for driving the ball long and accurate distances. Additionally, prevention of injuries and improved performance in golf has been directly related to the strength of several hip muscles. More on golf fitness and rehab to come so stay tuned!
When the body builders at the gym talk about working on their “abs” which muscles are they likely talking about? Most often, the “abs” are referring to your rectus abdominus and your internal and external obliques that, when defined, provide the “washboard abs” or “6-pack abs” physique.
Your functional core is much more extensive. Thinking about your core as a cylinder may be helpful; it has a bottom (the pelvic floor muscles), a top (the diaphragm) and sides (the rectus abdominus, obliques, transverse abdominus, hip flexors (psoas and iliacus), multifidi and erector spinae).
Everyone wants to look and feel better and that’s usually their motivation for working out. What I want to make clear is that it’s also important to think about the muscles that you can’t see. Working the core muscles and building a strong foundation will help improve your strength, posture, durability, injury resistance, energy and help make everyday tasks like putting a box on a shelf or picking up your dog much easier.
Anyone who has worked with me knows how much I value core strength and stability. Since incorporating more core exercises into my workouts, not only do I feel stronger and have more definition, but other lifting exercises have become easier and less demanding. I have noticed a quicker ability to increase the amount of weight that I can lift during my workouts. I will be posting exercises that help improve core stability and motor control on my Instagram page often so keep an eye out for those!
Learning how to properly engage your core can be tricky and more often than not people are doing it incorrectly which can result in low back pain. To learn how to properly strengthen your core or to discover whether core instability is the root of your mobility issues and pain, schedule an appointment with Plus Forte today!
Need help with programming your workouts? Losing interest in your current routine and looking to try something new/elevate your training sessions? Are you experiencing pain that is limiting your tolerance to daily activity and exercise? Contact us today!
Email: courtney@plusforte.co
Phone: (978)-590-6951
Schedule a free 15-minute phone consultation to find out how Plus Forte can help you!
