Hardcore Core

Meghan MacPherson, Staff Physiotherapist, BSc.Kin, MScPT, CSCS, Certified STOTT Pilates Instructor

“Core strengthening” is a buzz term that appears to be all around us these days. We all know it is important, we all know we need it, but do we really know what “the core” is all about?

Core Anatomy

Perhaps the most common misconception about the core is that it only involves your abdominals and therefore, doing abdominal exercises is synonymous to working your core. The core is actually a collection of muscles, which include (but are not limited to):

Pelvic floor muscles

Deep back muscles (mutifidus and erector spinae)

Internal and external oblique abdominals

Transverse abdominus

Diaphragm.

Core Function

The core plays a large roll in posture and has been show to contract in anticipation of movement. For example, when you go to lift a box from the ground, the muscles of your core fire in anticipation of this movement to protect excess force through the joints of your back. This demonstrates why training the core is vital when someone has experienced a back injury. If these muscles are inhibited, the spine is much more vulnerable to the forces exerted.

Core Strengthening

A specific core-strengthening program can:

Improve posture control

Ensure appropriate muscular balance and joint mobility in the lumbar-pelvic-hip region

Allow optimal dynamic performance throughout the body

Increase neuromuscular efficiency throughout the entire body

Core Principles

When training the core correctly, it is important to keep a few principles in mind to optimize strengthening and protect the spine:

Stabilize before you mobilize. You must be engaged and stable through your core before you initiate movement. Too often, we use momentum to carry us through an exercise. Stability through the lumbar-pelvic region must be the priority.

Quality vs. quantity. The volume of repetitions is irrelevant if you are not properly engaging your core. Stick to slow, controlled movements to enhance the exercise.

Variety. Try engaging your core in many positions; sitting, supine, standing. Your core is designed to engage in these functional postures, so be sure to change-up your positioning.

My thanks to you and your staff, because with the benefit of your expertise and care I was able to complete my first marathon in 4 hours, 22 minutes and 43.2 seconds. I came to you at the beginning of October with IT band trouble. Here I was trying to complete a marathon that was less than 3 weeks away and I could not run more then 45 minutes without being stopped by the pain. What I appreciate most, and what makes your practice so unique and valuable, is that you acknowledged my drive to compete. So often when speaking with medical professionals regarding sports injuries they focus on the injury and not what the athlete is trying to accomplish. Thank you, for working with me and giving me the tools and treatment to accomplished my goal.

David Kerr..

Hardcore Core

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