Core Sta...what?
Core stability. That's right. Core S-T-A-B-I-L-I-T-Y. The concept is often overlooked in the rehab setting and almost completely lost and misunderstood in the everyday gym world.
I often get a lot of questions about core stability at the clinic. From the types of questions my clients ask me, it is clear that the understanding of the public just nips at the fringes of this concept. It can range anywhere from "I've never heard of that before" to "Isn't that your abs?" and "I do crunches for that."
The complexities of the subject can make everyone's head spin. Today, I want to share a very basic intro into what core stability is.
Core stability describes the function of the region from the diaphragm, abdominal wall, lower back and the pelvis. The stabilizers of the body basically consist of passive structures, which are your connective and other inert tissues, and active components, which consist of your muscles. The active muscles include the transverse abdominal muscle, the diaphragm, and other deep postural muscles like the deep lumbar erectors and stabilizers. These muscles form a natural body belt from the front of the abdomen circling around to the lumbar spine. Contrary to popular belief, the core muscles ARE NOT THE SUPERFICIAL ABDOMINALS. They are all the muscles beneath them who are doing all the behind-the-scenes work. What do they do? Well, these muscles help to reinforce posture and form during every task and function one performs in everyday life. The core muscles tense the body in response and preparation to movement. In doing so, they keep the body in an effective posture to transfer the energy of movement, so that all your movements are as efficient as possible. If you think about it, when you try to pick up a bag of groceries, it is easier to perform when your midsection and low back are tense, rather than relaxed.
I usually tell clients that the core is like the foundation to a house. A good strong foundation makes for easier additions and building, whereas a weak foundation will result in a collapse as more stress is place on the building. Another one I tell clients is that having a good stable core is like running on concrete. You get good propulsion with each step because of the firm surface to push from. When your core is weak, it's like running in sand, where each step is very inefficient. That's because the sand is not able to push back in response, but instead, it absorbs the energy of your push off.
In physical therapy, core stability is a very important concept. Weak stability often results in back pain. The core helps to protect the lower back with the tension it produces during lifting and bending activities. If it doesn’t activate correctly or on time, then the lower back is at risk for injury and increased strain.
There's a quick overview of core stability. I would like to hear your ideas, comments, concerns, etc, or if you would like to learn more, you can email me at - sancho@jointventurespt.com
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