In today’s world, we depend on power for almost everything. It’s in our homes, businesses, and cars. We get energy from different sources, like solar panels or power plants. We use this energy to power devices like TVs and appliances. When we find an outlet and plug something in, we expect it to work. No matter where it comes from, we rely on stored energy to make things function.
What is Our Core?
Our "core" is made up of our abdominal muscles, and it plays a role similar to power in our daily lives. We can think of the core as our body's "powerhouse." It acts like an anchor for many other muscles, both big and small. The core muscles connect to the spine, ribs, and pelvis, acting like a bridge between the upper and lower body.
Since the core is connected to important parts of our skeleton and muscles, its strength affects how we stand and move. If the core is weak, it can lead to problems like back pain, poor posture, trouble balancing, and difficulty lifting or bending.
How does our Core help us?
Think back to our analogy of stored energy or the “power house”. Our core functions as the “power house” and our limbs from our upper and lower body act as the “power chords” to transfer energy. It supports our trunk, allows movement between our rib cage and hips, creates pressure in our abdomen, and protects our spine during different activities.
Here are some ways the core helps us:
Weight-Bearing Movements: Things like walking, sitting, and standing.
Spine-Loaded Movements: Activities like squatting with weights or carrying heavy bags.
Rotational Movements: Actions like twisting or swinging a golf club.
10 Key Advantages of Having a Strong Core
Just as it is important to have enough power it is just as important to have a strong functioning core. Here are 10 benefits of a strong core:
Improved Stability and Balance: A strong core helps you stay balanced, reducing the risk of falls.
Better Posture: It supports your spine’s alignment, improving your posture and reducing back strain.
Enhanced Athletic Performance: A strong core is essential for sports and helps with powerful movements and coordination.
Injury Prevention: It protects your spine and reduces the risk of injuries, especially in your lower back.
Greater Functional Strength: A strong core makes daily activities like lifting and bending easier.
Improved Flexibility: It can help increase your flexibility, allowing for better movement.
Enhanced Breathing: Strong core muscles support breathing, making it more efficient.
Better Balance in Everyday Activities: A strong core helps you balance better during daily tasks.
Support for the Pelvic Floor: It strengthens the pelvic floor, important for bladder control and overall health.
Reduced Back Pain: Core exercises can help prevent or lessen back pain by supporting the spine.
Core Matters
In conclusion, the core is not just a central part of our anatomy; it is the foundation of every movement we perform daily. From simple actions like bending to pick something up to more complex maneuvers, a strong core stabilizes our body, enhances our balance, and protects our spine. It acts as a powerhouse, generating the force needed for activities and ensuring proper alignment and coordination. Strengthening our core not only improves our physical performance but also supports overall health, reducing the risk of injury and promoting better movement patterns. By prioritizing core strength, we lay the groundwork for a more active, functional, and resilient lifestyle.
Exercises to Try!
You don’t have to wait to get a stronger core! Enjoy a few exercises to help strengthen the core today!
Deadbug - 3x10e Leg
Starting Position:
Wrists should be directly over the shoulders, knee's up and bent at 90 degrees, toes flexed towards the shin, with the lower back pressed into the ground.
Position 1:
From the starting position, allow the RIGHT arm to reach back behind the head in the straightened position while simultaneously letting the LEFT leg straighten and lowered towards the ground. The heel should stop at about 6 inches off the ground. The lower back should not lose its connection with the ground.
Starting Position:
Reverse the movement from position 1 to come back to the starting position. RIGHT arm and LEFT leg come back to their wrist over shoulder and bent knee positions.
Position 2:
From the starting position, allow the LEFT arm to reach back behind the head in the straightened position while simultaneously letting the RIGHT
leg straighten and lowered towards the ground. The heel should stop at about 6 inches off the ground. The lower back should not lose its connection with the ground.
Birddog - 3x10e Leg
Starting Position:
Start by getting on all fours. Check your positioning; knee under hips, wrist under shoulders, back is in a straight line, and eyes are looking between your hands.
Position 1:
LEFT arm and RIGHT leg stay on the ground. RIGHT arm reaches forward while LEFT leg simultaneously
extends back by leading with the heel. The heel should stay in line with the spine and height of your hand. The spine should not lose its integrity of maintaining a straight line otherwise known as a "neutral spine". meaning the back should not be excessively rounded or arched
Starting Position:
Reverse the movement from position 1 to come back to the starting position. RIGHT arm and LEFT leg come back to their wrist under shoulder and knee under hip positions.
Position 2:
LEFT arm and RIGHT leg stay on the ground. RIGHT arm reaches forward while LEFT leg simultaneously
extends back by leading with the heel. The heel should stay in line with the spine and height of your hand. The spine should not lose its integrity of maintaining a straight line otherwise known as a "neutral spine". meaning the back should not be excessively rounded or arched
Marya Grimes, CSCS, MS, is a Strength and Conditioning Coach at Performance Physical Therapy & Sports Medicine in Colchester, CT. She is certified by the National Strength and Conditioning Association as a Certified Strength and Conditioning Coach and Olympic Weightlifting certified through the USA Weightlifting Association.
For more information visit pptsm.com or call the office: Colchester (860)-537-3014
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