It seems like you can't get out of bed these days without being bombarded by references to your "core."
Have you ever wondered what this core is and where it resides? Is it a distant cousin to the liquid molten magma of our earth's core?
While you may have questions about this core of yours, the answers are probably none of the above. In actuality, the "core" is really just a term for the muscles of your torso. Marketing executives have done a good job of convincing the population that the core is just the rectus abdominis muscle, perhaps more commonly known as "washboard abs."
Functionally, a person's core is comprised of abdominal muscles, back muscles, hip and gluteal muscles and even chest muscles. Essentially, everything that is not arms and legs. The core is multi-layered and multi-functional and can act as a stabilizer or generate power. Whether you are at a desk all day or are extremely active, core training is essential for proper, pain free movement.
It is important to realize that your core is not just for looks; it has many jobs to do. Your core's role is to stabilize the torso, protect the spine and organs and to generate force. All of these jobs can be done statically (without movement) or dynamically (while moving).
You might think that if you are not catching touchdown passes you don't need to worry about strengthening your core, but nothing could be further from the truth. Most non-specific back pain (pain that is not caused directly by an injury or pathology) is caused by weak internal core musculature and an improper length-tension relationship of the hip flexor musculature. Stretching the muscles that flex the hip and strengthening the deep core stabilizers can often alleviate this pain.
The core is made up of multiple layers of muscles: a stabilizing inner unit and an outer unit that powers movement. Both layers have endurance and strength components and perform different primary tasks. The major muscles of the inner unit are: the transversus abdominis, internal oblique, multifidus (a back muscle in the lumbar region), and the transversospinalis (another back muscle).
In addition, the diaphragm and pelvic floor muscles also play a major role in the inner unit of muscles. These inner unit muscles allow the trunk to remain stable (neutral) even under the influence of destabilizing external forces. Translation: they support the torso during everyday life. If these muscles are weak, posture is compromised and a person is more prone to injury due to lack of support through the low back and torso. An often overlooked role of the inner musculature is protection against incontinence and hernias.
The outer layer of the core is made up of the superficial muscles of the abdomen: the rectus abdominis, external oblique, and superficial erector spinae. Gluteal and hip muscles as well as large muscles of the trunk are also part of the outer unit. Their key role is to make movement happen.
Flexion, extension and rotation of the torso and hips are all core generated movements. To simplify this anatomical picture, think of the core as a house. A house has a foundation and studs (the inner unit) which provide support and stability as well as siding, a roof, windows, and doors (the outer unit) which allow for day-to-day living and comfort. While it is true that a house may be able to stay standing without a foundation or many studs, its structural integrity would be greatly challenged. If a strong wind was to come along or a tree was to fall on it, it could crumble. The body is the same. If the core structure is weak or dysfunctional and stress is applied, there is a higher risk of injury.
If you watch infomercials you already know that the term "core training" is sometimes substituted with "washboard abs." Retailers would have us believe that the only reason to train the core is to fit into that pair of "skinny jeans" gathering dust in the back of the closet. More important reasons for training the core are less aesthetic in nature like improved sports performance and injury prevention.
A working definition of core training might be: training the lumbar spine, pelvis and hip complex of muscles to stabilize the spine and torso. A more stable spine and torso is less prone to injury. When the muscles of the inner unit are contracted, they will stabilize the lumbar spine and provide a ring of muscular tension around the torso. It will feel like a "fist" grabbing around your midsection.
This is the stabilizing response of abdominal bracing. This response should happen before the outer unit "mover muscles" move. When the inner unit does not work correctly the outer unit must work over time and may fail or, the spine must absorb the extra forces generated, possibly resulting in injury.
The core of the human body is not liquid and molten like the earth's core and the reasons for exercising it go far beyond developing a "beach body." Whether training statically or dynamically, for sports or for everyday existence, it is important to develop a strong foundation. There are many different exercises that can be done to strengthen the core. From crunches on the Swiss Ball to isometric planks, even rotations with a medicine ball. All of these movements will improve core strength and stabilization if done correctly and with proper progression. As with all new exercise protocols, it is important to seek the help of a knowledgeable fitness professional.
Bob Bozarth is a personal trainer certified through the National Academy of Sports Medicine. He is also the owner of Move Forward Fitness, Inc. He can be reached at: bob@moveforwardfitness.net.
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