The Core: Your Secret Weapon for Injury Prevention
By: Dylan Rinaldini, MAT, LAT, ATC
Today, we're diving into a crucial aspect of our body's powerhouse - the core! Whether you're a seasoned athlete or just starting your fitness journey, understanding core activation can be a game-changer for injury prevention and overall performance. Many of our clients who experience lower back pain, hip pain, or even neck pain see big changes when they learn how to activate their core!
What is the Core, Anyway?
Let's briefly talk about what our core is all about. The core is like our body's central command center, consisting of muscles in the abdomen, back, and pelvis. It's the hub that provides stability and supports our body during movements, whether we're walking, running, or sitting upright.
Why is Core Activation Important?
So, why should we care about activating our core? Well, here's the deal - a strong and engaged core plays a significant role in injury prevention and management. When your core muscles are working as a team, they:
Support Your Spine: A strong core helps maintain proper spinal alignment, reducing the risk of back injuries and pain.
Boost Balance and Stability: Core activation provides a solid foundation, making you less wobbly and more confident in your movements.
Enhance Performance: Whether you're into running, dancing, or playing pickleball (yes, we see you!), an engaged core can boost your athletic performance.
Protect Against Overuse Injuries: When your core muscles share the load, other muscles are less likely to get overworked and injured. If you are prone to lower back injuries, this can be critical in your healing!
Engaging the Core: A Step-by-Step Guide
Engaging your core isn't rocket science, but it does require some practice. Here's a simple step-by-step guide to get those core muscles fired up:
Step 1: Find Your Focus
To start, take a deep breath and imagine your belly button moving towards your spine. Don't worry if it feels a bit weird at first – you'll get the hang of it!
Step 2: The Transverse Abdominis Activation
Now, let's get specific! The transverse abdominis (TVA) is like your internal corset, providing stability to your spine. Here's how to activate it:
Lie Down: Lie on your back with your knees bent and feet flat on the floor. Place your hands on your lower abdomen.
Imagine a Corset: Visualize a corset wrapped around your waist. As you exhale, gently pull your belly button in towards your spine, like you're tightening that corset. Keep your back flat on the floor and avoid holding your breath.
Hold and Breathe: Hold the contraction for 5-10 seconds while maintaining normal breathing. Release and repeat for 8-10 reps.
Step 3: Standing Activation
Once you've mastered the TVA activation, let's try it standing up:
Stand Tall: Stand with your feet hip-width apart and shoulders relaxed.
TVA Engagement: Draw your belly button in towards your spine as if you're zipping up tight jeans. Keep breathing normally and avoid arching your back.
Hold and Maintain: Hold the activation for 10-20 seconds while keeping your core stable. Repeat 3-4 times.
Core activation may sound simple, but its impact on your body is anything but ordinary. Remember, a strong core is your secret weapon for injury prevention and improved fitness. Whether you're lifting weights, dancing like no one's watching, or going about your daily activities, remember how important core activation is!
While core activation can seem confusing, our staff at Fixxed is here to help! More questions about how to properly engage your core while you move? See one of our trained clinicians for a full movement pattern assessment, and to learn how to properly engage your core.
Fixxed is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. Click HERE to book a free consultation with FIXXED!
