Today starts a 4 part series on the core and what core training should look like.  At the end of part 4, a free webinar will be released to anyone who signed up to receive it.  Let’s get started, shall we?

Core 101:

 The last 20 years in the fitness and therapy world, the concept of “core stability” has become the go-to for trainers and therapists.  Low back pain?  Core stability.  Shoulder pain?  Core stability.   Improving your slap shot, golf shot, or archery shot?  Core stability.

But what the heck does core stability mean?  Everyone seems to have a different definition.  The next few posts will discuss what exactly the core is, what core stability means, and how to obtain optimal stability and positioning.

What is the “core”?

It’s tough to get it all into one picture but these two give it a lot more justice.  All of those things working together create a stronger core.  Without getting complicated or ruffling as many feathers as possible, the core can refer to the area between your hips and shoulders, including the muscles, bones, and ligaments that attach all of those working parts together.   Your core helps transmit force efficiently from one area to another.  There are many muscles that can have an effect on one’s core and we won’t discuss them all.

Let’s detail some of the “core” musculature:

Superfiscial Layer

Rectus Abdominis: Flexion of the spine

Internal/External Obliques:  Just outside of the rectus abdominis, responsible for flexion/rotation of the spine

Erector Spinae:  Rope like muscles that traverse up/down the spinal column from the pelvis to the spine.

Deep Musculature

Transverse Abdominis-Just deep to visible ab muscles, allows corset type effect on the spine for  stabilization

Multifidus, Rotatores, etc- Segmental Spinal Stabilizers

Quadratus Lumborum

Pelvic Floor Musclulature

Breathing Diaphragm

Other musculature that helps

Latissimus Dorsi

Gluteus Maximus, Medius, Minimus

All of these muscles play an intricate role in creating an environment of core stability and understanding how to use them will help you maintain stability and decrease your chances of spinal injury during an athletic task such was your sport or strength and conditioning programs.

A little knowledge and using the correct activities is always more beneficial than guessing at the best activities from .