Core training
Category: General Fitness
The core is a term for the sets of muscles that surround the spine and hold it in place. An efficient core will flatten your stomach by naturally pulling it tight and minimize back pain by holding the spine stable.
The core muscles relate to amongst others the deep transverse abdominal (below the main abdominal's) pelvic floor muscles (muscles that stop you going to the toilet) deep spinal muscles and the gluteus muscles (buttocks). Through ensuring these muscles are correctly working then improving their strength the body will become stronger and healthier.
Activating the core
Many people have trouble activating the core, you must learn to do this before you can strengthen it. The problem comes because the core muscles easily become sleeping muscles through poor posture, wrong food choices, tight muscles, pain and many more factors. These factors must be addressed before the core muscles will work naturally. The first step you can take is to learn to hold a neutral spine.
Neutral spine
This refers to standing with correct posture and thus ensuring all the joints are optimally aligned. To find your neutral spine:
Stand with your heels, buttocks, shoulders and head against the wall.
With one hand feel how much space there is in the arch of your lower back.
A neutral spine should have just enough room for one hand to slide into the arch of the lower back while the heels, buttocks, shoulders and head remain touching the wall.
If you cannot get your hand in the arch or there is room for much more than one hand e.g. your fist. Your posture needs to be adjusted, this will come from following the correct stretches and strengthening exercises.
Whenever possible try to reposition your body into the neutral spine position. This should be held for all exercises and even when not exercising e.g. when standing in a queue, sitting in the car etc.
Engaging the core
In the neutral spine position you can then activate the core muscles. To do this you need to consciously:
1. Contract the pelvic floor muscles, by stopping yourself going to the toilet at the back then the front.
2. Draw the stomach area below the belly button into the spine as closely (hard) as possible. Imagine you are trying to pull on a really tight pair of trousers and must get them over your lower stomach.
In addition to activating the core. It is also necessary to use the larger muscles of the buttock and midsection.
Core exercises
Once you can activate the core you can begin to do exercises that will flatten your stomach and reduce your back pain. Core exercises are those that stress these ,muscles by making you hold body in place with a neutral spine. An example exercise would be the plank, often seen in gym classes, see picture on my site.
To flatten your stomach, stop joint pain and feel the healthiest you have ever you need to be doing core training as part of a healthy lifestyle. If you want to stop your back pain, flatten your stomach and achieve your health potential I would urge you to seriously consider doing my lifestyle course. .
Ben WIlson BSc (Hons) CSCS NSCA-CPT CMTA Dip
One2one nutrition
Rugby fitness training.com
Tags:
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core activation,
core training,
injury prevention,
injury rehabilitation,
inner unit,
sports performance
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