Core is not my six-pack
Biokinetics, Biokineticist, Biokineticists, Illovo, Healthcare, Physical Health, Back Pain, Joint Pain, Neck Pain, Exercise prescription, rehabilitation, HSPCA, scientific assessment, posture assessment, health and wellness
365
wp-singular,post-template-default,single,single-post,postid-365,single-format-standard,wp-theme-bridge,wp-child-theme-bridge-child,bridge-core-3.3.4.9,qode-page-transition-enabled,ajax_updown_fade,page_not_loaded,,qode-title-hidden,qode-smooth-scroll-enabled,qode-child-theme-ver-1.0.0,qode-theme-ver-30.8.9.1,qode-theme-bridge,disabled_footer_bottom,qode_header_in_grid,wpb-js-composer js-comp-ver-9.0.1,vc_responsive

06 May Core is not my six-pack

Posted at 09:05h in Biokinetics, Exercise Rehabilitation, Health and Wellness, Muscles by
0 Likes

Your core is not your six pack!

A simple explanation of what your core ACTUALLY is

Nowadays all we seem to hear about is “core”. Personal trainers, chiropractors, physical therapists and GP’s are throwing the word around like a boomerang. Whilst most of us realise that we should be working hard on strengthening our core, I have noticed that very few people actually know what the core is. Often the best way to start with this explanation, is to tell you what it is not. YOUR CORE IS NOT YOUR SIX PACK. You also don’t necessarily strengthen your core by doing sit-ups and crunches. Research shows, in fact, that sit-ups are detrimental to your body. Unless the sit-up is done with perfect form, it will promote lumbar flexion (rounded lower back), which places pressure on the discs of the lower back, and can potentially cause lower back pain. Sit-ups also activate the upper abdominals (rectus abdominus). When these muscles reach fatigue however, the hip flexors (iliopsoas muscles) compensate. The hip flexors (which attached on the lower spine) then pull the lower back anteriorly, affecting the entire lumbo-pelvic-hip complex (synergy between the hips and back), which can significantly increase your risk of lower back pain. Moral of the story: AVOID sit-ups (besides, abs are made in the kitchen, but that is another discussion).

http://www.yoganatomy.com/wp-content/uploads/2011/10/psoas_image-390x224.jpg

So now that you know that your core is not your abs. What is it? Quite simply, your core is a group of muscles, which act as stabilisers, instead of prime movers. This basically means that your core is where all movement is initiated (ideally), and is what controls / stabilizes all movements (even movements of your head are controlled by the core). The core muscles act exactly like a built in corset. They form a chamber-like “box”: it has a front, a back, 2 sides, a top, and a bottom. I will spare you the exact muscles, but the key muscles are the transversis abdominis, lumbar multifidus, pelvic floor muscles and the diaphragm (front, back, bottom and top, respectively).

http://habitmom.com/wp-content/uploads/2015/01/Transversus-abdominis1.jpg

With the core acting as a chamber, when the muscles are correctly activated (and in the right order), there is an increase in intra-abdominal pressure (IAP). This in turn stabilizes the body for all movements (it also has HUGE benefits for back pain). Once you activate the core correctly, all movement becomes easier and more efficient. The key in core strength is to learn how to activate it properly because without correct activation, one cannot build strength. See a physical therapist / biokineticist to learn how to do this correctly.

Live long and prosper,

Jo

Disclaimer: Please consult with your GP, physical therapist/biokineticist, or physiotherapist if you have any pre-existing condition/s that may be worsened with exercise.