Restore Your Core

Restore Your Core

Have you ever caught yourself hunched forward while working at your computer? Better yet, does your neck ever hurt after using an electronic device? Do you suffer from neck, shoulder or lower back pain?

There is a growing trend within both youth and adults that can inhibit your posture and movement patterns, for which you may remain unaware of the changes that occur within our seated societal norms. We live in a fast-paced, technologically advancing culture that is overrun with computer and electronic device usage. This debilitating environment causes a decrease in overall activity level, provides little support for proper posture and mobility, and affects nutrition choices.

What is this rapidly growing trend? A lack of core strength training!

My energetic eleven-year old daughter enjoys gymnastics and was recently invited to audition for a competitive team. She was so excited and nervous for her first audition that she practiced everywhere! And when I mean everywhere that included at recess, in our living room, and even a cartwheel in the grocery store. In her endeavor to perform at her best, she did a series of core exercises to prepare for the strength and flexibility she would need to complete her routines. After one time of completing these core exercises she was completely sore! It was totally worth it as she was offered a position on the team. This was a eye-opener to me that youth athletes need to learn how to move from their core to protect their joints and prevent injury.

How can we combat this growing epidemic of postural deficits, pain and sports related injuries?

Answer: Restore your core.

What is the core? The core is comprised of the muscle groups that stabilize the spine and pelvis. These muscle groups are critical to the transfer of energy from large to small body parts in movement. In a personal training session, I’ll instruct my clients to use the core as the center from which you stabilize and initiate all movement.

What if you ended every workout with 10 minutes of core exercises? Here are some of the benefits you’d receive:

  • greater efficiency of movement
  • improved body control and awareness
  • increased power output
  • reduced risk of injury
  • improved balance and stability
  • improve athletic performance

How do I restore my core?

Restoring your core involves an ongoing approach of determination, exercise progression and a strategy to incorporate the many layers of muscles involved. The discipline of engaging your core can be discovered through personal training, yoga or Pilates. Here are a couple of techniques you can implement to strengthen your core today:

  1. Be aware that standing exercises put more of a demand on your core musculature. If you are seated, your body will use the surface you are reclining on to create stability, which can make the core lazy.
  2. Be aware of your breathing. It is important! Most people “shoulder breathe” by elevating their shoulders and lifting their rib cage to let air in. This prevents the diaphragm and inner core muscles from functioning and performing effectively. Be mindful of your breathing and breathe by pulling air into the lowest point of your belly. Try breathing this way when walking, sitting, reading and lifting.

Think about all the time you spend sitting in front of a computer, in a classroom, in your car, or on your couch that are uncomfortable. Now think of how much time you spend exercising your core! The lack of attention to the core may also effect postural alignment, hip mobility and gut health. I’ll be exploring these related topics throughout the following months. To start a core strength training plan today, consider working with a personal trainer who can assist and support your goals or you may find inspiration from Arnold Schwarzenegger:

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