Many people will understand the importance of working on their ‘core’ for fitness and daily functionality, especially if you have ever had weak core muscles caused or due to a back injury, pregnancy or incontinence, you will really understand the negative impact of having a weak core in your daily life.
Unsurprisingly the focus is usually on only 1 or 2 aspects of core muscles groups such as the abs or back muscles. But your core is made up of many different parts/muscle groups which all help to support the central part of your body (namely your trunk). These include your back/spine muscles (e.g. multifidus, erector spinae), pelvis/pelvic floor muscles, hips (eg. hip flexors, extensors), abdominal muscles (e.g. transversus abdominis, oblique muscles) and your diaphragm which helps you breathe, as well as the secondary muscles assisting to support your core’s such as the glutes & lats.
The functionality of your core is to help support and spare the spine from excessive load/weight (such as gravity and high impact pressure), to transfer force from the lower body to the upper and vice versa, to support movement. All are movements are powered by the core, supporting and keeping it stable. For example, the core supports the spine when we sit, stand, bend over, pick things up, exercise and more.
Improving your core muscles also protect against injuries such as a back injury or strain during movement or normal posture. Unfortunately, due to our over reliance of sitting, (e.g. at home, on our commute and place of work) has caused many health and physical issues. For example, weaker hip extensions, since sitting causes hip flexion and shortening of the hip muscles, this could then lead to weak glutes or less glute activation which may in turn result in over-arching the lower back to compensate which may also result in lower back problems. The whole body is connected!
The benefits of strengthening and working on your core muscles will include;
better posture, better balance, joint mobility,
reduction in lower back pain,
injury prevention,
strong abdominal & pelvic muscles,
improved athletic performance,
as well as helps support many of our daily functions e.g. walking, lifting, sitting.
There are many exercises that can help strengthen your core muscles such as planks, sit ups, bridge, and the use of equipment such as a Swiss ball or weights. However there is usually a tendency to focus on more core strengthen exercises rather than core mobility, but both types of exercise are necessary to help with more balanced core functioning. I have personally found adding more joint and core mobility also helps to increase the flexibility of the joint tendons and Range of Movement (ROM).
When you add mobility to your core workout not only will it provide a greater range of movement around the joints, but the increased agility of the muscles which result in improved blood circulation, as the supply of nutrients to cells and the elimination of toxins is activated by movement and neuromuscular processes. In fact, I believe that core mobility and strengthening makes you feel and act youthfully (well that’s my excuse anyway). Being able to have a greater ROM allows for more fluidity in your movement, less stiffness, pain and discomfort which will negatively impact everyday movements, functionality and of course overall health and fitness.
This is especially prevalent if you sit down a lot, as we can lose elasticity around the joints and the prolonged sitting can even shorten your hip flexors and increase tightness around the lumbar spine (lower back) or cause pain in the front of your hip. Also if you are older, there is also a decline in bone density as we age, hip replacements are commonplace for older people and hormonal women who are menopausal have an increase risks of osteoporosis. The lack of immobility and strength in the joints over a prolonged amount of time, combined with poor diet and lifestyle factors may eventually increase stiffness, pain and worst-case scenario result in surgery such as hip replacement. Joint health is paramount to improve not only our fitness, mobility and movement, but overall quality of life and wellbeing.
Someone with greater joint mobility can move their entire body freely and without pain through a full range of motion. The reality is that joints rely on movement and motion to remain healthy and function properly.
Incorporate daily mobilisations for overall total joint health and enjoy greater core mobility pain free! Click video for a simple head to toe joint mobilisations exercise (warning its on full speed).
Moor Love Moor Wellness Family
Naomi x
Please note this is based on my research and should not be taken as medical advice, please consult your GP before making any major changes to your physical fitness.
MoorYoni.com 