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JUST HOW STRONG IS YOUR CORE??
Core exercises are considered to be imperative for a healthy spine. A strong core provides stabilization to the low back and pelvis, preventing excessive amount of movement to go through the spinal joints. It also allows an efficient transfer of power from the body to the ground or the skies/board or the pedals, improving your performance, speed, balance, & power. If you have a weak core the excessive movement that occurs through the spine will also cause an enormous amount of power to be lost.
The core muscles consist of the lower abdominals, specifically the transversus abdominals (T. Abs), the pelvic floor, the diaphragm & the multifidus, a deep muscle on either side of your spine that spans the entire length of your spine. When the strength and the timing of the firing of these muscles is appropriate your spine is surrounded by a corset of muscles, minimizing the forces going through the spinal joints. So just in case you choose to pick up that item that is a little too heavy and awkward, your strong core can protect your spine against potential injury.
“The Core” has been the buzz word in the fitness world lately & it means different things to the public. I always ask my patients & fitness clients what they are currently doing for exercise & activities. Often I get the reply that they always do Core with every workout. However when I investigate a little deeper, their perception & mine of Core are very different. Many people believe that if they do exercises that incorporate the ball then they are working their core, but if you do bicep curls or tricep extensions or deltoid flies without specifically activating the core muscles then nothing is going on in the core!
Here are a few exercises to test the strength of your core.
Lie on your back with your knees bent and feet flat on the floor. Find neutral spine by flattening your low back against the ground, then arch it into the air, the mid position is neutral, there should be a slight arch in your back. Contract your T.Abs slowly & gently by drawing your belly button upwards & in, towards your spine. If you place your fingers just inside your hip bone you should feel a gentle tightening of the muscle below. The goal of the exercises is to maintain a neutral spine while holding your T. Abs contraction.
Level I: Lie on your back with knees slightly bent & a neutral spine, tighten your T. Abs.
Hold one leg up in the air so the thigh is vertical and the hip & knee angle is 90°. Lift the opposite leg to the same position, and then lower it to the start position with the knee bent. You should be able to do this 10 times.
Level II: Start in the same position. Find neutral spine & tighten T. Abs. Lift one knee up so the hip and knee angle are 90° & hold this position. Straighten the opposite leg fully, bend your knee, sliding your heel along the floor & return to the fully extended position. Your spine should not move and your T. Abs should remain tight throughout the movement. Repeat 10 times
Level III: Assume the same position. One leg is bent and the foot off the floor so the knee and hip angle is 90°, the other leg is straight out on the floor. Bend the knee & hip to meet the other leg, this time you foot is not supported on the floor. Be sure to maintain neutral spine! Try to perform 10 repetitions.
Level IV: Start in the same position. Both knees slightly bent, neutral spine & T. Abs contracted. Slide both your heels along the floor straightening out your knees, then bend both legs up to the start position, maintaining neutral spine. Repeat 10 times.
Level V: Start in the same position, lift both feet off the floors so the hip and knee angle is 90°, straighten both legs until the knees are straight, keeping your feet off the floor, the spine in neutral & the T. Abs contracted. Try 10 of these.
This is a very basic assessment of core strength- are you able to maintain the T. Abs contraction and neutral spine while moving your legs? The actions we perform everyday are far more complex and challenging than lying on the ground moving our legs, yet I’m always surprised, as are the subjects performing the tests, just how difficult these tests can be. If you are not able to perform these maneuvers, how can you appropriately protect your low back?
If you have acute or chronic back pain or you’d like to learn how to strengthen your core and have a specific program for you and your activities please contact us, or join us for Circuit class to improve your cardiovascular fitness and core strength.
Bragg Creek Physiotherapy
403 949 4008
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