What is it?
The term core refers to the lumbo-pelvic-hip complex. The lumbo-pelvic-hip complex is composed of the hip, lower back and the pelvis. There are 29 muscles attached to the complex that help stabilize the connection between each one of them. The core works with the rest of the body to produce and reduce movement and to stabilize against unwanted movements in the spine.
Why is it Important?
The body’s center of gravity is located in the core. With greater strength in the core musculature spinal stability is improved which improves overall balance in the body. All of the movements in the body are initiated from the core. It is important to remember that the torso is either working as a stabilizer or actively contracting in almost every movement the body makes. It also acts as an anchor that the limbs attach to either directly in the case of the legs or indirectly in the case of the arms.
Core Basics.
Many people train to improve strength in the outer limbs but neglect to train the muscles that help to stabilize the spine. Neglecting to train these muscles puts the rest of the body at risk for muscle imbalances which leads to injury and postural misalignment. The body functions as an integrated unit not in isolated segments so the purpose of core training is to help increase the recruitment of the smaller abdominal muscles.
The transverse abdominus or TVA is probably the most neglected of all the abdominal muscles. It is the deepest of the stomach muscles and is a sheath of muscle that wraps from the back around to the front. It is responsible for forced expiration of air and it helps to hold in the vital organs of the body. Most traditional abdominal exercises do not work this hidden internal muscle.
Before beginning a core stabilization training program it is important to learn how to properly stabilize the pelvis and activate the transverse abdominus. Proper pelvic stabilization decreases intradiscal pressure and compressive forces in the spine, while learning to activate the transverse abdominus helps to stabilize the entire core.
Even the most advanced athlete should forgo standard abdominal exercises until they can master these two basic movements.
Low back pain is something most all of us have had to some extent. Poor posture, weak transverse abdominus, over trained abdominal muscles and under trained back muscles are some of the leading causes of low back pain. Various Australian researchers feel proper training of the TVA and multifidus are the key to developing a cure for this problem. When beginning a core program it is important to make sure that all of these issues are addressed.
When all the muscles in the core are functioning properly they engage automatically before most movements even begin. However after a back injury the core musculature may not work properly. Surgery, post pregnancy, poor posture and muscle imbalances are some of the other factors that can lead to the core not functioning properly. Ironically these are some of the same factors mentioned earlier that lead to low back pain.
When one muscle in the body is weak another muscle must compensate and make up for the weakness. When doing strengthening exercises the dominant muscles take over and the weak muscle stays inactive making it difficult to increase the strength of the weak muscle. For this reason isometric exercises, such as the plank and drawing in maneuver, are great exercises for improving core performance.
The information provided here is in no way intended to be a substitute for counseling provided by your healthcare provider. Consult your healthcare provider before beginning exercise or a fitness program.
Karen Skidmore, author, NATA certified Athletic Trainer and NCSF certified Personal Trainer owns and operates the Completely Fit Personal Training Company. Visit http://www.completely-fit.com for more information and great articles.
