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Healthy Movement Begins at the Core

You’ve probably heard the term “core training” already when at the gym or chatting with friends. But what does it mean? Is it something you need to know about or is it just the latest passing fad in the healthcare and fitness world? Core training has penetrated a variety of rehabilitation and performance related fields.Physical therapists prescribe core training programs to rehabilitate a variety of injuries.Strength and conditioning specialists incorporate core training during sessions.Even the armed forces have included core training into their regimes.Core training is not a fleeting trend, and should not be ignored.

What is the core? It has been called "the hub of the wheel," "the power zone," and "power house." It is where the body's center of gravity is located and more importantly, from which all movements are initiated. Furthermore, the core is responsible for developing power, maintaining balance and stability, and improving coordination during movement.

Muscles of the core include the abdominals, hip, and back. These muscles are responsible for supporting postures, creating motion, coordinating muscle actions, allowing for stability, absorbing force, generating force, and transmitting forces throughout the body. This means that regardless of the move­ment or activity, the center of your body is responsible for the process and outcome. Whether swinging a golf dub, throwing a softball, carrying groceries, moving furniture, or sitting at a chair, the muscles of your core are acting constantly in a variety of planes to successfully complete a movement or movement pattern.

Because the core plays such a significant role during motion, it makes sense to ensure its strength and stability. The benefits of a strong and stable core include increased power development, improved stability and efficiency, improved balance, and reduced risk of injury.

Incorporating effective core training into an existing training program is easy. However, it should be a progressive process starting with one or two simple movements. As you obtain mastery of those movements, more specific and challenging movements can be added to any program.

To begin try the following:

• “Get Up” - Perform some of the exercises you currently do in a seated or standing position. For example: Instead of performing the seated row to improve back strength and posture, do the same exercise in a standing position;
• “Move about the Spine” -  Flexion and extension alone are not enough to fully strengthen and stabilize the spine. Rotational or diagonal movements are more specific to everyday movement demands. Try chopping exercises, performed on a cable apparatus or with medicine balls; 
• “Challenge Balance” - Perform activities on one leg or on unstable surfaces (balance boards, foam pads/rollers, or stability balls) to improve your balance and thus effectively improve your core stability. 

As always, check with your physician or therapist before attempting any new exercise program.

But remember, healthy movement begins with the core!