Core Strength Training - Dr Daniel Park

Core Strength Training Dr. John Howell, DC Strengthening the Core Reduces Back Pain Abdominals get all the credit for protecting the back and being the foundation of strength, but they are only a small part of what makes up the core. In fact, it is weak and unbalanced core muscles that are linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine. Core Strength Training and Athletic Performance The muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulders, they allow the transfer of powerful movements of the arms and legs. All powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid
muscle contractions can occur in the limbs, the spine must be solid and stable and the more stable the core, the most powerful the extremities can contract. Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness - that is, fitness that is essential to both daily living and regular activities. Core strengthening exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, multi joint movements are performed and stabilization of the spine is monitored. No Equipment Core Strength Exercises Body weight exercises are very effective for developing core strength. They are also the type of exercises many athletes and coaches rely on for regular core training. I like to break core strengthening up into four stages - starting with the protective and fundamental stage and progressing to advanced sport/work specific strengthening. Stage 1 • Abdominal Bracing This is the main technique used during core exercise training. It refers to the contraction of the abdominal muscles the multifidus muscle and the transversus abdominis muscle.