The Importance of Strengthening Your Core
When you hear the words “Core Muscles” do you think six pack, abs or tummy?
Many people do.
However, this important group of complementary muscles consists of A LOT more than just abdominal muscles. “The Core” actually includes 29 muscles in the mid and lower back, pelvic floor, buttocks and hips. Together, they act as the cornerstone for all of the body’s movements and they need to be developed together.
Whether you’re lifting a box, or running a marathon, you need strong core muscles for functional movement, balance, performance and injury prevention.
David Ensign, athletic trainer and regional director with ATI shares what you need to know about your “core.”
“Without proper activation of the core muscles, an individual will have decreased control and coordination of his or her body and potentially develop decreased efficiency of movements and compensatory patterns,” says Dave. “It is important for the body to have sufficient core stability and strength in order to function optimally whether it is for everyday, sports, or work activities.”
What are the Core Muscles?
The core muscles consist of two groups:
- Inner Core Muscles – these deep internal muscles are the stabilizers of the core and are attached to the spine, supporting movement.
- Outer Core Muscles – these muscles support the inner core working in conjunction with the inner core muscles to move the body
Core Stability vs. Core Strength
- Core Stability – the ability to stabilize the spine as a result of muscle activity, and the focus on the inner core muscles.
- Core Strength – the ability of the muscles to produce movement, with involves the outer core muscles.
Benefits of Core Muscle Strength
- Improved posture, balance and stability
- Reduced risk of injury
- Improved athletic performance
- Reduced strain on spine and back pain
- Enhanced body movements
Strengthening Your Core
When initiating a core strengthening program it is very important to establish proper pelvic alignment. This can be done by rotating the pelvis (hips) forward and back within comfortable range and then finding the middle position. After finding this position, the first step is to train the inner core muscles by performing the “drawing in maneuver.” This is done by pulling your belly button into your spine, without holding your breath.
When done properly, you should be able to talk, breathe, and move while contracting. When performing the “drawing in maneuver” it is recommended that you progress to a 30 second hold prior to initiating more advanced core strengthening exercises. Core strengthening should not increase pain, so if you experience increased pain, stop.
Many people make the mistake of only training the rectus abdominal – or your stomach muscles. But, to ensure proper core strength one needs to work all parts of the core musculature. Prone plank, side planks, bridges, and trunk rotations are simple exercises to address all parts of the core.
How Physical Therapy Can Help
If you are having pain or feel you have a weak “core,” physical therapy can help. A physical therapist will evaluate the core to determine deficiency with specific muscles and/or movements patterns and establish a plan of care to achieve goals. They can help by utilizing manual therapy to address tight muscles along with an individualized stretching and strengthening program.
Experiencing aches and pains and think your core muscles could be to blame? Stop by any ATI Physical Therapy for a Complimentary Injury Screening. ATI can evaluate your injury and provide you with options for continued care. You'll be seen by a licensed provider who will provide appropriate recommendations.