Living Well with BCHC; Training Your Core
Most people have heard of the term “core,” but what exactly is it? When it comes to training, I like to break down the core into inner and outer. “Inner” referring to deep muscles that function as stabilizers, and “outer” referring to larger, superficial muscles that function to create ROM, generate movement and gross stability.
In order to train “the core,” learning how to stabilize a neutral spine/pelvis is paramount. Proximal stability unlocks distal mobility; this is the focus on the inner core. The inner core refers to the lower rib cage (diaphragm) to the pelvic floor, front to back. Learning how to activate and stabilize this group allows for safe and effective spine health. Performing lifts such as squats and deadlifts, and any number of twisting and curl-up “ab” exercises, can be dangerous if not properly executed. Just doing exercise doesn’t make us move better and with less pain; moving and training correctly does.
Exercise science and human performance are ever-evolving fields. There are better, safer and more effective ways to train your core that don’t compromise spine health. Movements such as dead bugs, bird dogs, plank variations, and exercises including different ranges of motion combining inner and outer core allow for improved daily movement quality. You can also change variables such as position, angle and resistance. However, we need to do simple moves correctly before attempting to perform the complex with regards to exercise and daily activities.
Learning how to breathe properly and stabilize correctly will allow your body to move the way it is designed to move, decrease compensational movements and decrease risk of injury. Contact the Wellness Department at Buchanan County Health Center for potential personal training sessions, or if you have pain or dysfunction, maybe Physical Therapy is needed to help improve pain levels and function.
Article written by Kelly Harrold, DPT.