the CORE of the matter

Hearing the phrases 'core strengthening' and 'spinal stabilization' a lot lately?

Ever wonder what the difference between your 'core' and your '6-pack abs' is?

Recent RESEARCH has revealed that core strengthening programs have been associated with:

• Decreased back pain
• Decreased risk of back injury
• Improved balance
• Decreased risk of athletic injuries (Core strengthening programs have even been linked to fewer ACL tears amongst soccer players!)

Core Strengthening is the philosophy behind the ever so popular PILATES, which develops the core through stretching, strengthening, and breathing.

So where is my CORE???

(Belmar Physical Therapy)

The above picture shows the deep core muscles, the Transversus Abdominis & the Multifidus. These muscles lie so deep that they actually connect to each vertebrae of the spine. These muscles contract FIRST to stabilize the spine and THEN the large outer muscles (the SIX-PACK) generate the power to actually move the body.

Studies have shown that in people with low-back pain these deep core muscles are turning on TOO LATE! The body has already started to move before the spine has been stabilized which puts it at risk for pain and injury.

Our ability to control our core, keeping the spine stabilized, affects our ability to use the ENTIRE REST OF OUR BODY! This is why in athletic programs there has recently been a HUGE push to incorporate core strengthening into training routines in order to enhance performance and prevent injury.

Did I convince you yet to stop trying to perfect your six-pack abs and focus on CORE STRENGTHENING as the way to go???

STEP 1: Learn how to contract your deep core muscles.

(Pilates Contrology)

Lay on your back with your knees bent. With your hands find the very front of your hip bones, then slide them 1 inch towards your belly button. Now pretend there is a string pulling your belly button in towards your spine. As you perform this maneuver you should feel the Transversus Abdominis muscle contracting under your fingers. Practice holding 10 times for 10 seconds each.

Now that you've got the feeling down, try to contract your deep core muscles in a few other positions.

• Sitting in a chair (great to work on in the car at red lights).
• Standing
• In bridge position
• On hands and knees
• In a plank position (if you've really got it down try a side plank)

STEP 2: Now that you have mastered contracting your deep core muscles in a static position, it is time to add some basic movements! The key is to focus on contracting your Transversus Abdominis, as in Step 1, BEFORE initiating the movement and MAINTAIN the contraction for the duration of the movement.



(Exercises for Injuries)

*Once you've got this one down, progress to lifting opposite arm and leg all while keeping your core TIGHT.



(HHBC Core Stability Exercises)

* Bridge with leg lift

(Spa)

*Advance to lifting opposite arm and leg while laying on your stomach

(Health.com)

*Single leg lift, may progress to double leg lift

(Zeena Warrior Fitness)

*This is a challenging one. You can practice lifting just an arm, just a leg, and opposite arm/leg.

STEP 3: Now it's time to STEP IT UP! This final phase involves maintain a TIGHT CORE during functional movements. These may involve rotation, lifting, or a fitness ball... Be creative, but below are a few ideas to get you started.

(Liquid Enjoyment)

*Lateral lunge with a weighted ball reach towards bent knee. Make sure core is active to stabilize the rotation. Try lunges in all directions: forwards, lateral, and backwards (pictured below)



(Genesis Transformations)

*Backwards lunge with weighted ball rotation

(Fat Loss Workouts Guide)

*Wall slide with fitness ball

(ECRC Physical Therapy)

*This is a CRUNCH, not a sit-up. Unlike traditional sit-ups, crunches rely on deep core muscles to elevate the shoulder blades just off the mat or fitness ball.

(Dancing Sun Foundation)

*Fitness ball plank with leg lift

(PGA Tour)

*Start in bridge position with hands interlocked and arms straight up. Once core is stabilized twist to one side with arms and upper body. Great for GOLFERS!

The exercise ideas are endless, but these are some ideas to get you started. Remember each step of the Core Stabilization progression takes time to master... if you find you are unable to maintain a deep core contraction throughout the entire duration of a movement than take a step back.

THE GOAL: After incorporating the concepts of core stabilization into your exercise routine it is important to incorporate it into your everyday life. Practicing activating your core while you are walking, running, performing your job, etc... The goal of the stabilization program is that not only will these deep core muscles become stronger, but they will also turn on FASTER and more AUTOMATICALLY during your movements to PROTECT you from injury and IMPROVE your performance.



References:

• Neuromuscular training improves performance on the star excursion balance test in young female athletes. J Orthop Sports Phys Ther. 2010 Sep;40(9):551-8.
• Prevention of non-contact anterior cruciate ligament injuries in soccer players. Part 2: a review of prevention programs aimed to modify risk factors and to reduce injury rates. Knee Surg Sports Traumatol Arthrosc. 2009 Aug;17(8):859-79. Epub 2009 Jun 9.
• http://www.steadyhealth.com/articles/The_Philosophy_behind_Pilates_Exercises_a530.html
• http://www.belmarpt.com/newwordpress/?p=252