Core Strengh
why it is important and how to get it
Written by Dr. Alison Gault B. App. Sci. (clinical sci) B. Osteo. Sci. from Vale Osteopathy Clinic located in Ascot Vale and Pascoe Vale, Melbourne, Victoria, Australia.
Although we all love the idea of having a 6 pack and a flat stomach, doing lots of crunches isn’t the key to toning the mid section, it is the core. Not only does having a strong core act like a corset tightening the midsection, it is also vital in preventing low back pain and injury. Strong core muscles are your own internal back brace when lifting or going about your everyday activities. This type of exercise also trains you to be more conscious of your posture which further helps in preventing injury.
The Muscles
The function of the core muscles is to stabilise movement of the lumbar spine and pelvis before and during any movement. There are two types of muscles in the body. Fast and slow twitch fibres. Fast twitch are muscles like the biceps whose function is a short, fast and strong contraction when lifting something. Slow twitch fibres are your postural muscles like those of the core, whose function is to contract softly yet over a long period of time. The exercises therefore to strengthen the core are slow and controlled and initially require a lot of concentration to do correctly.
The key muscles of the core are the transverses Abdominus, Multifidus, Internal Oblique and pelvic floor. When all these muscles contract together, they produce pressure within the abdomen which stabilises the lumbar spine. This core protective system is very intelligent, as you think of performing a movement, the muscles contract ready for when you do the movement.
Since these muscles have a postural and stabilising function, they need to be strengthened when your spine and pelvis is in the correct alignment. These muscles don’t need great strength but instead need endurance. The key to training the core is doing it regularity, consciously and correctly.
