Core Strengthening

There is no doubt that exercise has a myriad of health benefits. When it comes to the spine and having a strong, healthy back, building proper core strength is the best way to protect against injury and pain. Having a strong core is not only beneficial for everyday activities but can also improve sport and athletic performance. Learning how to properly strengthen your core muscles doesn’t have to be complicated and certainly doesn’t mean endless hours in the gym doing sit-ups and planks. Our innovative care strategies at HealthQuest Physical Therapy will help you find quick relief. In case you’re not convinced, here are seven more reasons to improve your core strength:

7 Benefits of a Strong Core

• Better posture
• Improves balance and stability
• Can reduce pain from other activities
• Improves strength training gains
• Supports good running form
• Reduces back pain
• Aids in everyday tasks

What Exactly is the Core?

The core can essentially be divided into 2 main groups of muscles. There are the deep, or intrinsic core muscles, and the superficial or extrinsic muscles. Each group has its own function, but ultimately they work together to stabilize your spine and provide strength for movement and daily tasks. When it comes to protecting your spine and its surrounding structures during both everyday activity and athletic performance it is the deep core muscles that require strength and coordination.

The deep core muscle group is made up of the Transverse or Lower Abdominal Muscles, the Diaphragm, the Internal and External Obliques, the Pelvic Floor, and the small muscles of the spine including the Rotatores and Multifidi.

Why Training Your Deep Core Muscles is Important

The intrinsic core muscles work synergistically to protect the spine and its structures from excessive loading and help transfer forces from the lower body to the upper body. The deep core muscles provide stability for the structures of your spine by properly dispersing loads and reducing strain on structures like discs and joints of the spine. STABILITY is the keyword here. In other words, in order for your arms, legs, and extrinsic core to perform at their best, they need a stable base to function from.

Learning to properly activate the deep core muscles, particularly the lower abdominal muscles is the key component to beginning to properly build deep core strength. Being able to activate and isolate the correct muscles without compensating is something that we as physical therapists work on every day with our clients.

Below is a brief tutorial explaining these concepts in further detail:

Below is a demonstration showcasing what Heather Asti, PT talked about in the above video:

How PT Can Help

If you are struggling with core strength or balance, physical therapy can help! At HealthQuest, our physical therapists will examine your current level of core strength and create a customized treatment plan with expert instructions just for your needs. Contact your local HealthQuest and schedule an appointment to get started with a physical therapist today.