ARE YOU USING YOUR CORE CORRECTLY?
When you hear the words “Core Muscles” do you think six pack, abs or tummy?
Many people do.
To many people, the core and abs are synonymous.
But the muscles on the front side of your lower trunk are just one side of the box-shaped core.
However, this important group of complementary muscles consists of A LOT more than just abdominal muscles. “The Core” actually includes 29 muscles in the mid and lower back, pelvic floor, buttocks and hips. Together, they act as the cornerstone for all of the body’s movements and they need to be developed together.
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WHAT ARE CORE MUSCLES?
Your core muscles are like a “box” that supports and helps stabilize your spine. Your abdominal muscles are the front of the box (the deeper muscles, not the ones on the surface that create that “6-pack” appearance), the pelvic floor muscles form the bottom of the box, the deep back muscles form the back of the box, and the diaphragm forms the top of the box.
If any of the muscles that make up this box become weak or tight, everything else in the core can become compromised. The core gets weak or tight when muscles are not properly strengthened or mobilized. Changes in body mechanics, like excessive abdominal fat or prolonged periods of sitting, can also change the muscle mechanics of the box and result in pain or dysfunction that seems to arise out of nothing.
Abdominal Bracing vs Hollowing?
There are two school of thoughts when it comes to core usage while exercising. Abdominal hollowing is when one draws front muscles of the core INSIDE, activating the side muscles (transverse abdominis and oblique muscles). Abdominal bracing is active contraction of ALL the core muscles forming a “brace” around the entire trunk ( 360°).
Both of these techniques stabilize your trunk, but in different ways.
Why Does Core Stability Matter?
Let’s first discuss why and where core stability matters.
It is thought that some areas of your body are designed to be more mobile (more Mobile) while others are supposed to be more stable (less Mobile). Your lower back and core is the area designed to provide STABILITY while the surrounding areas (mid-back and hips) are supposed to MOVE. It is also thought that your brain is wanting to achieve stability in your low back since this leads to better biomechanics as well as protecting your spine and spinal cord especially during strenuous activity and exercise.
A poorly functioning core is often correlated with low back pain as it can lead to aberrant motion in the spinal structures. This is why core strengthening has been a key in many low back pain rehabilitation protocols for more than two decades By having a properly stablized trunk, the task of transferring force from the lower limbs through trunk becomes easier during movements such as a squat.
Hollowing v/s Bracing
Let’s first talk about hollowing. It means expiration combined with the core contraction ( which do promote some spinal stability as seen in a study Ishida et.al, 2016) . Hollowing has been long taught in some areas of sport and for good reason; it does improve some spinal stability. But the same study also found that it performed similarly to bracing. This sentiment is also found in another study (Kahlaee et. Al.) where the authors found that abdominal hollowing made no difference in core muscle activity levels in those with chronic low back pain, whereas it was able to help reduce spinal extensor activity in pain-free controls.
A study in 2007 compared the differences in lumbar compression and stability between hollowing and bracing. The best method would result in the most stability while having the least amount of compression which leads to a healthier and safer back. They found the amount of compression did not differ significantly, however, the amount of stability with bracing as opposed to hollowing was 32% greater (Grenier & McGill).
Intra-abdominal pressure (IAP) is a key component for abdominal bracing. Like it sounds, it is the amount of pressure within our abdomen. When we contract all of our muscles in the core and brace, we increase IAP, which eventually increases the amount of stability. This pressure acts like a cushion on the front of our lower spine, helping to keep it stable.
Another way to increase IAP is also how we breathe. Proper breathing involves using the diaphragm muscle to “belly breathe” instead of “chest breathe.” When belly breathing properly, the diaphragm muscle contracts and moves downward. This acts as a plunger and draws air into the lungs while simultaneously compressing the space in the abdomen. Since the pressure in the abdomen is being increased, the belly expands outward when we breathe in.
Proper core bracing and activation is easier said than done. If you need help getting your core to activate correctly don’t hesitate to contact your therapist and feel the difference.
Happy Bracing!
| Tags: | ##core #physiotherapy #rehabilitation #injurymanagement #pain |
