How to Restore the Core
Whether you're rehabbing an injury or just trying to build an exercise routine, most experts agree that we need to involve the "Core".
Why is it so important?
Since the Core is the foundation from which we lift, push, pull, reach, and carry: ANY activity we perform affects the core, and our core affects EVERY activity we do!
Imagine trying to shoot a cannonball from a canoe. The ball probably won't go very far and the canoe will likely tip over.
Now imagine shooting a cannonball from a battleship. The ball will sail a lot farther and the battleship should stay anchored.
Whether your core acts like the canoe or the battleship will make a huge difference during everyday tasks as well as exercise performance!
So where are our Core Muscles?
Most people are familiar with the superficial core muscles because we can see them. However, if we only recruit the outer layer then we won't maximize the function of the whole system which can eventually lead to injury. For example, over-training the superficial "six pack" abs by performing too many sit-ups and crunches can actually increase risk of hernia, disc injuries or even organ prolapse! We MUST start by engaging the inner core FIRST, so that we
"Stabilize before we Mobilize".
How to engage the inner core: it all begins with breathing!
When we take a deep breath in, the diaphragm muscle descends as the ribs and abdomen expand. The pelvic floor muscles should also relax and lengthen downwards.
When we forcefully exhale, the diaphragm returns while the pelvic floor rises. The deep abdominal muscles should contract inwards as well. (Have you ever laughed so hard your abs hurt? Laughter can be a great core exercise! However, if you leak when you laugh, check out this post regarding pelvic floor health.)
Note: in case you struggle to get a good inhale, then start with a slow and steady exhale. (Act like you're blowing on a pinwheel for 8-10 seconds with the goal of squishing all your stale air out. This should help you get a better inhale with the next breath.)
Our next aim is to engage the inner core and incorporate good breathing strategies during exercise and everyday activities. If you find yourself holding your breath, sucking in, or bearing down then the stress can be too much to handle and could easily lead to "pressure problems" like hernia, incontinence, prolapse, diastasis recti, reflux, or disc issues! Therefore, our ultimate goal is to activate the Core and practice good breathing habits with any activity, at any given time, without any worry!
Want more info on how to Restore the Core? Check out my awesome mentor, Dr. Sarah Duvall's blogs and products - worth every second!
(*If you're a physical therapist, chiropractor, or personal trainer, click here to become a Postpartum Corrective Exercise Specialist)