Learn.Connect.Belong…to yourself and your core!

Physio & Pilates can help you understand, find and activate your core! This is especially important if you have any spinal or pelvic pain. Without proper activation and engagement of the core, there is no intrinsic stability of the pelvis and lumbar spine, and the body is subject to inefficiency, movement dysfunction and impaired performance.

Where is your core?

Core Stability:
Core stability exercises focus on restoring the timing and sequencing of your deep muscles. For the lumbopelvic region these include the core muscles of transversus abdominis, multifidus, the pelvic floor and the diaphragm. This system is anticipatory and prepares you for movement. Exercises for the core that focus on timing and co-activation with other muscles of the core are called core stability exercises. These muscles have a higher ratio of slow twitch muscle fibers and are designed to work at low intensity for a longer period of time.

 

Core strengthening
Once you can activate the deep muscle system synergistically, in other word with coordination, it is time for core strengthening exercises. By adding loads through the trunk, leg or arms you will functionally strengthen an optimal pattern for stabilization that gives you stability but doesn’t limit your mobility. This pattern of muscle activation can, and should, be integrated into any exercise you do. Exercises that then take a well-timed and co-activated core and load it are called core strengthening exercises. The larger, superficial muscles have a higher ratio of fast twitch muscle and designed to work as powerful movers over a shorter time period of time.

Why do I get injured?
When the inner unit of core muscles is not working optimally, the movement muscles may try to take on a stabilizing role. These powerful mover muscles are not designed for stabilizing and fatigue quickly. Over time reinforcing a non-optimal muscle activation pattern can lead to tissue break down, pain, lack of flexibility or an inability to function at the level you are used to. Furthermore, this movement dysfunction can interfere with the powerful mover’s role in dynamic stability and functional movement.
To find out more make an appointment with Robin Bone at pilatesmanitoba.com

Thanks to Robin Bone, Physiotherapist for writing this excellent article! Start 2017 connected to your true, stable, strong core and own it for life! Call Robin to make an appointment or join our Pilates, Plus Size and Fascial Training CORE programs! 204.487.2287 or info@pilatesmanitoba.com or book online, pilatesmanitoba.com

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