"What is the core?" A simple question, surely, but its definition alone often attracts confusion. Equally, tips on how to best strengthen the core differ in the media, on and offline, causing heated discussions among researchers and healthcare professionals. Hence, the varying approaches to strengthen the core leaves those wanting to get it right, well, confused. We’re here to shine light on the confusion finding the right way for you.
First up, who are the core muscles exactly?
The core muscles are essential for maintaining our spinal and pelvic stability. We can categorise them into two main groups based on their function.
1. The Inner Core Muscles, or Local Stabilising Muscles:
These deep-seated muscles play a crucial role in stabilising our spine and pelvis. Research by Hodges et al. (1996) demonstrates that these muscles pre-empt the use of our outer core muscles by engaging well before to provide stability.
The Key Inner Core Muscles include the:
- Pelvic floor
- Transversus abdominis
- Internal obliques
- Multifidus
- Diaphragm
2. The Outer Core Muscles, or Global Muscles:
We often refer to them as the ‘Movers’, as they are responsible for generating movement and include the:
- Rectus abdominis
- External obliques
- Erector spinae
- Quadratus lumborum
- Hip muscle groups
Core muscles working in tandem
In a perfect world both, the inner and outer, core muscles function correctly, maintaining segmental spinal stability, thus protecting the spine and pelvis, and reducing stress on the lumbar vertebrae, was well as intervertebral discs.
However, things start going wrong when the inner core is weak, making the outer core compensate for the loss of stability. This compensation, known as ‘Splinting’, can disrupt normal muscle function.`
That’s when we encounter musculoskeletal issues, and we feel muscle spasms, neural compression, and pain.
The Abdominal Canister Concept - the importance of breathing correctly
As the name implies, we could imagine the inner core muscles forming an ‘Abdominal Canister’
The diaphragm would be at the top, the pelvic floor at the bottom, and the transversus abdominis and internal obliques make up the sides. This canister functions like a piston when we breath in and out. And the following is what happens:
- Inhalation:
When we inhale our diaphragm contracts and flattens, expanding our chest wall whilst increasing pressure in the abdomen, which causes our pelvic floor muscles to relax and elongate.
- Exhalation
When we breathe out, important to do it slowly, our diaphragm returns to its resting position, and the abdominal wall and pelvic floor gently contract.
- Active Exhalation (Increased Respiratory Demand):
When we exercise and breathe faster, our accessory muscles, including the pelvic floor and abdominal muscles, contract forcefully to aid our diaphragm to elevate higher and increase air expulsion.
Activating the Core
To effectively engage our core muscles, we must be aware of maintaining a proper posture, and the following conditions:
'Core Stability for Riders to Help Their Horses: Unveiling Key Training Elements'
- Optimal Posture:
We have managed to achieve our optimal posture when our core is activated to the maximum, meaning our rib cage lies neutral over the pelvis, avoiding excessive extension or flexion.
- Key Considerations, which impede optimal core activation:
- Abdominal wall doming happens when we push our abdomen out too much.
- When we hold our breath we create a negatively interfering vacuum
- When we experience pelvic floor symptoms, such as pressure or incontinence, they also interfere with maximising our potential.
On to some exercise we can do to optimising our potential:
1) Static Core Activation Exercises
We can do our exercises in various positions, lying on our back, or face down, kneeling, or standing. We recognise the importance of tailoring exercises to the individual. For example, during pregnancy, certain positions, like lying on our backs, could lead to a risk of hypotension, so we may need to adapt the exercises accordingly.
Static Activation Techniques:
- Inhalation:
To focus on diaphragmatic breathing, we can use imagery like expanding an umbrella to visualise our rib cage expansion.
- Exhalation:
To activate the pelvic floor using techniques like pursed-lip breathing, or hissing sounds are helpful, and/or we could imagine stopping the flow of urine, or lifting testicles in cold water.
Note: If you happen to suffer from an overactive pelvic floor it doesn’t mean you cannot achieve core strength, but you should avoid any additional pelvic floor activation and instead focus on relaxation techniques.
'Core Stability for Riders to Help Their Horses: Unveiling Key Training Elements'
Dynamic Core Activation Exercises
Once we’ve mastered the static exercises we can step up our core strengthening incorporating limb movements while maintaining proper breathing patterns. We should alternate sides to simulate real-life activities like walking, before performing a full set on one side.
To advance our core strengthening even further, exercises like planks, side planks, single-leg bridges, and agility drills are ideal. We just have to make sure they are introduced according to your current level of fitness and core stability.
In summary
Effective core strengthening requires a balanced approach that engages both the inner and outer core muscles, while considering your individual needs and conditions.
We can’t emphasise enough how important proper breathing techniques and exercise modifications are, especially when your are dealing with symptoms like abdominal bulging, incontinence, or pain.
However, practicing a variety of positions and movements over time, your core strength and with that stability will improve, along with your efficiency in movement and overall body awareness.
If you would like to build your core strength to avoid injuries to yourself and improve your balance for the benefit of your horse. Why not follow me via the Move2Ride the membership circle.
'Core Stability for Riders to Help Their Horses: Unveiling Key Training Elements'