The “Core” is the central or
most important part of the body
and consists of all the muscles
that support the spine.
“Stability” refers to the
capacity of the body to maintain
and/or return to a state of
equilibrium.
The deep muscles of the spine
along with the abdominal muscles
that support the spine react
quickly to changes in movement
and usually respond first in
keeping the spine in alignment.
This is what it means to “move
from the core.” When the Core
muscles are working effectively,
the recruitment of deep muscle
fibers for stabilization occur
automatically.
Unfortunately, with repetitive
strain and injury to deep
muscles, as well as weak
abdominal muscles, the body
compensates by developing
movement patterns to protect the
injured muscles and restore
equilibrium. So, instead of
stimulating the deep muscles to
provide stability to the spine,
the nervous system recruits the
superficial muscles. This can
lead to muscular tension,
further injury and weakening of
the Core.
To change this pattern, an
individual needs to increase
awareness and move the spine
slowly and consciously. This
activates the movement centers
of the brain, and helps to
retrain the deep muscles to
become the “first responders” in
establishing Core Stability.
Floor exercises to strengthen
the Core:
1. Belly– Breathing with Pelvic
Tilt:
Comfortably lie on your back
with knees bent. Inhale and
expand your belly. During
exhalation, pull the belly
button toward the spine while
performing a pelvic tilt. Inhale
and relax. Perform 12 times,
rest and repeat again.
2. Pelvic Tilt with Leg Slides:
From a pelvic tilt position,
keep low back pressed to the
floor and start to straighten
one leg at a time, inhaling to
slide leg forward and exhaling
to slide leg back. Repeat 6
times on each side, rest and
repeat again.
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“As
you walk and eat and travel, be
where you are. Otherwise, you
will miss most of your life.” -
Buddha |
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for assistance call toll-free 1-800-Momwell 