What is the Core, it’s function and how to strengthen it?

No doubt you have heard the term “core” in relation to abdominal strength. However, the core is a complex web of interlaced musculature and soft tissue of the diaphragm, abdominal and oblique muscles, paraspinal and gluteal muscles, and pelvic floor and hip girdle. This musculature bridges the gap between our lower and upper body. The energy from all dynamic full body movement is transferred up or down the kinetic chain passing through the middle or “core” of our body. The core musculature provides stability to the spine as it rotates, extends and flexes as well as provides power through these movements. In order for the muscles of the core to provide stability, rapid changes by the central nervous system provoke the necessary intensity of muscle recruitment as well as the mobility demands of the system (Huxel Bliven & Anderson, 2013).

  Therefore, core training must be multifaceted in order to train the body for specific demands not only for sport performance but for activities of daily living.  Often, muscles of the core become inhibited which can lead to spinal instability and eventually injury. When this happens, motor relearning along with strengthening is important for those with low back pain. For the athlete, not only is strength important, but muscle endurance plays a role in injury prevention (Akuthota & Nadler, 2003).  

Many popular non-functional exercises for the core may actually be more detrimental to spinal structure than beneficial for core strength.  For example, traditional sit-ups increase compression load on the lumbar spine and can cause injury, roman chair or back extensor strengthening machines use torso mass as resistance and that load can injure the lumbar spine. All core exercises should progress from isolated training to integrated, functional activity (Akuthota & Nadler, 2003). 

References

Akuthota,V., Nadler, S. (2003) Core strengthening. Archives of Physical Medicine and Rehabilitation. Doi:  https://doi.org/10.1053/j.apmr.2003.12.005 https://www.archives-pmr.org/article/S0003-9993(03)01235-8/fulltext

Huxel Bliven, K. C., & Anderson, B. E. (2013). Core stability training for injury prevention. Sports health, 5(6), 514–522. doi:10.1177/1941738113481200nhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3806175/