What is the core and why is it important?



We’ve all heard about our ‘core’ and that we should exercise it, but what is the ‘core’ and why is it important?

The core is responsible for the stability of the lumbar spine (low back) and impacts our biomechanical function and how much force we can generate in various movements; in simple terms, it is used in all of our daily movements and helps to reduce our risks of falls and injuries, control our posture and balance, and improve our overall function. Many studies show that strengthening your core muscles can also help to effectively reduce non-specific low back pain.

The core consists of many muscles and can be divided into two groups:

Group one (major core muscles)
·        Diaphragm
·        Transverse abdominis
·        Lumbar intrinsic musculature (most notably the multifidus)
·        Internal and external obliques
·        Quadratus lumborum

Group two (supporting core muscles)
·        Rectus abdominis
·        Lumbar erector spinae
·        Hip musculature (most notably the gluteal muscles and iliopsoas)


Diaphragm
Functions in respiration and co-contraction of lumbar intrinsic muscles.


Abdominal Muscles
Transverse Abdominis, Internal & External Obliques, Rectus Abdominis. Functions in spinal mobility, stability and protection. Supports the trunk as well as regulating internal abdominal pressure.


Lumbar Intrinsic Musculature
Multifidus, Rotatores, Intertransversari, Interspinales. Functions in spinal stability, mobility and protection.


Lumbar Erector Spinae
Iliocostalis Lumborum, Longissimus Lumborum, Spinalis Lumborum. Functions in stability of the lumbar spine.


Gluteal Muscles
Gluteus Maximus, Gluteus Medius, Gluteus Minimus. Functions in hip extension, hip abduction, hip external rotation, as well as stabilising the hip joints.



Iliopsoas
Functions as the primary hip flexor, it also has some involvement in external rotation of the hip and lateral flexion of the trunk. The specific function changes as posture changes.



References:
1.       Chang, W.-D., Lin, H.-Y. and Lai, P.-T. (2015). Core strength training for patients with chronic low back pain. Journal of Physical Therapy Science, [online] 27(3), pp.619–622. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4395677/.
2.       Hsu, S.-L., Oda, H., Shirahata, S., Watanabe, M. and Sasaki, M. (2018). Effects of core strength training on core stability. Journal of Physical Therapy Science, [online] 30(8), pp.1014–1018. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6110226/ [Accessed 9 Feb. 2020].
3.       Hung, K.-C., Chung, H.-W., Yu, C.C.-W., Lai, H.-C. and Sun, F.-H. (2019). Effects of 8-week core training on core endurance and running economy. PLOS ONE, 14(3), p.e0213158.
4.       Huxel Bliven, K.C. and Anderson, B.E. (2013). Core Stability Training for Injury Prevention. Sports Health: A Multidisciplinary Approach, 5(6), pp.514–522.
5.       McGill, S. (2010). Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning Journal, 32(3), pp.33–46.
6.       Zheng, Y., Ke, S., Lin, C., Li, X., Liu, C., Wu, Y., Xin, W., Ma, C. and Wu, S. (2019). Effect of Core Stability Training Monitored by Rehabilitative Ultrasound Image and Surface Electromyogram in Local Core Muscles of Healthy People. Pain Research and Management, [online] 2019, pp.1–8. Available at: https://www.hindawi.com/journals/prm/2019/9130959/





Ben Howard
Ben has a Master's Degree in Clinical Chiropractic and holds various qualifications in the health & fitness industry. He has been helping clients achieve their health & fitness goals for over 7-years now and has had great success utilising his synergistic approach of passive care, active care & nutritional advice.



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