Core training has multiple benefits; therefore, core training is considered fundamental to our training programs. Scientific evidence exists to support the importance of core training for the following key areas: optimizing posture, performance, injury resistance, and rehabilitation.
Proper core muscle function is critical for maintaining natural spinal curvatures, which can be increased or decreased as a result of improper core muscle balance.
Hip musculature (e.g., gluteus medius) functions to maintain a level position of the pelvis. Gluteus medius weakness is common in individuals with low back pain.
Therefore, proper core strength and stability are linked to proper posture, which is the reason maintaining proper body positioning, or form, should be emphasized while exercising as well as performing activities of daily life.
Core muscle endurance is also critical to lower extremity muscle performance, and improving core strength results in increased shoulder strength.
Core muscle function is critical for proper extremity movements. Therefore, optimal core muscle function has been considered a factor that may modify injury risk.
Core stability has become a key component of prevention programs aimed at decreasing acute lower extremity injuries, such as anterior cruciate ligament tears.
Researchers have found that individuals with chronic low back pain have decreased activation of certain muscles or muscle groups, including the transverse abdominis, internal obliques, pelvic floor muscles, multifidus, diaphragm, gluteal complex, and deep erector spinae.
Core stabilization exercises restore the size, activation, and endurance of the multifidus (deep spine muscle) in individuals with low back pain.
Clients with low back pain can improve functionality of core muscles, improve core stability and reduce low back pain.
One way is by performing an abdominal drawing-in maneuver which increases muscle activation of the transverse abdominis.
The drawing-in maneuver is zipping the navel toward the spine.
Transverse abdominis activation improves with 4 weeks of training.
To perform the drawing-in maneuver, pull in the region just below the navel toward the spine and maintain the cervical spine (head and neck) in a neutral position or relaxed.
Don’t tense the upper body. Keep the ribcage down and not flared.
Maintaining a neutral spine, or the normal curvatures of the spine during core training helps improve posture, muscle balance, and stabilization.
Core exercises initially focus on stabilization through the spine and pelvis without movement of the trunk.
These exercises are designed to improve neuromuscular efficiency and intervertebral stability, focusing on drawing-in and then bracing during the exercises.
Sample exercises that follow this protocol include (but are not limited to) the following:
Make sure to keep the abdominals drawn in throughout the entire exercise to target the local core muscles. Abdominal protrusion indicates poor activation of the local core.
When performing a glute bridge, do not raise the hips too far off the floor (hyperextending the low-back). This places excessive stress to the lumbar spine.
Make sure at the end position, the knees, hips, and shoulders are in alignment and the gluteal muscles are fully contracted.
These exercises are found in your training app.
1. Start standing with feet shoulder-width apart.
2. Keep your hips even, glutes active, and abdominals tense.
3. Slowly raise one knee up towards your chest without losing your balance or posture. Hold this position for a moment.
4. Return back to the start position. 5. Repeat on the opposite side.
1. Stand on one leg.
2. Pull your knee across your body and upward towards the opposite shoulder.
3. Hold.
4. Then repeat on the opposite side.
1. Start by lying on your side on the mat, with your elbow supporting your head.
2. Stack your knees, and bend the knee closest to floor, bringing that foot behind your body.
3. Slowly raise the foot of your top leg into the air, directly in line with your body, then return to the start position under control.
4. Repeat on the other side.
1. For this exercise, lie on your back.
2. Squeeze your glutes to lift your hips. Keep your abdominals zipped up throughout.
1. Start by lying on your back on the mat with both legs fully extended.
2. Draw one knee in towards your body and gently pull that knee inwards until you feel a gentle stretch in your glute.
3. Keeping the opposite leg fully extended, breathe and relax in this position.
4. Repeat on the opposite side.