Consider the Core Part I
Core strength has been a big buzz word in the health, wellness, and fitness community lately.
There is a reason ‘core strength’ is discussed so much in medical research, fitness articles, and blogs like this one. It is a very important subsystem of the body!
However, it is key to learn a few things about the core before jumping into the latest Facebook post on “How to get a 6-Pack in 6 Days”.
The following two part series will break down a few aspects about ‘core strength’ in order to prepare yourself for additional readings, advice, or physical evaluations with a licensed practitioner.
What Makes Up the Core?
The core that the general public tends to refer to is only the rectus abdominis muscle, aka 4, 6, or 8 pack. This is the muscle that extends along the front of the body from the bottom of the sternum to the top of the pubic symphysis, or pelvis.
In reality, the core should include this muscle and MANY others.
Here is a short list of muscles you can look up to get an idea of the extensive network of the core:
FRONT: Rectus Abdominis
SIDE: External Oblique, Internal Oblique, Transversus Abdominis
BACK: Psoas, Longissimus, Multifidii, Iliocostalis
TOP: Diaphragm
BOTTOM: Pelvic Floor (We will detail this some other time!)
Again, this list is very short in comparison to the reality of how many muscle are activated when recruiting our core. Just keep in mind that the core refers to muscles surrounding the midsection of our body all the way around and extending from the bottom of the sternum and ribs to the pelvis.
Why Is Core Strength Important?
Core strength is valuable for a number of structural and functional purposes. It serves as a structural protector to the internal organ systems. Functionally, the job description of the core continues to grow. Two functions of the core that relate well to daily movement are lumbopelvic stability and diaphragm activation.
- Lumbopelvic Stability: When the core is strong, the lumbar spine and pelvis become more stable. This aids in protecting the lumbar discs and limiting unnecessary pelvic rotation. When the lumbopelvic complex is absorbing forces well there is less demand on the low back in order to lift boxes for moving, pick- up your grandchildren, practice yoga poses, or even sneeze.
- Diaphragm Activation: Core strength requires the recruitment of the diaphragm. Diaphragm activation is important to define healthy breathing patterns and “turn on” the nervous system responsible for resting states.
When the diaphragm is correctly activated it controls our breathing rates and oxygen input. Proper diaphragm use contributes to better breathing performance when exercising, doing yard work, or even giving a speech. Improved breathing patterns have contributed to decreased symptoms of asthma and allergies as well!
The diaphragm is directly related to the parasympathetic nervous system. The stimulation of the parasympathetic nervous system, aka the ‘rest and digest’ nervous system, is very important in the American culture. Typically people present over-stressed with symptoms of fatigue, muscle cramps, increased heart rates, and high blood pressure. Taking slow deep breaths, using the diaphragm and core correctly, truly does encourage a controlled meditative state for efficient recovery and healing.
If you do decide to jump into some core work, please consider the posture of the lumbar spine and breathing patterns!
Hopefully these few thoughts will start to open doors for deeper conversation regarding the complexity of ‘core strength’.
Still to come: Consider the Core Part II: “How do you know if your core is strong enough?” and “How can the core be activated efficiently?”.
December Holiday Hours
*During the Winter Holiday Season the office will have modified hours so the office staff can have time celebrating with friends and family!*
Monday 22nd: 8:00-1:00 and 3:00-6:00
Tuesday 23rd: 8:00-1:00
Wednesday 24th: CLOSED
Thursday 25th: CLOSED
Friday 26th: CLOSED
Monday 29th: 8:00-1:00 and 3:00-6:00
Tuesday 30th: 10:00-1:00
Wednesday 31st: 8:00- 1:00
Thursday 1st: CLOSED
Friday 2nd: 8:00-1:00
We hope you and your families have safe and fun holiday celebrations!
Seasons Healings
The holidays are happening. YAY!
Seeing family and friends is a priority. YAY!
Traveling is inevitable. MEH…
Traveling ergonomics need to be assessed to avoid placing the body in an injury-prone position. It is important to recognize the body’s need for balance and healthy motion.
Here are a few recommendations no matter where you are headed.
PLANES:
- While at the airport….. Keep moving. Sit at an area that offers a table and chair while you wait for your plane. Do the stretches or exercises you were recommended.
- While on the plane…..Use a lumbar support. Use a neck pillow. Wear comfortable clothing.
TRAINS: When you are from Chicago, this is still a highly utilized form of transportation!
- Lumbar support and neck pillows are still recommended.
- Luxury of trains… you can stand up and move around every few minutes (set a timer if you need to!)
AUTOMOBILES:
- Take frequent rest stops. Even with it being cold outside it is worth the stop! Tennessee has some amazing rest stops with beautiful views where you can stand up, stretch out, and get some fresh air!
- Move the settings position on your seat every 20 minutes. This will displace forces differently on your body while you sit.
- Driving? Keep rearview mirror up a little higher to encourage sitting up a bit straighter.
- As said before, a lumbar roll support and a neck pillow are easy to pack.
KEEP YOUR ROUTINES
- Whether you have company staying with you or if you are traveling, do your best to factor in time for an exercise routine. Do not put off the recommended exercises and stretches! Realize the holidays are for celebrating and what more to celebrate than your health and the effort you put in to care for your body!
UNPLUG
- Get overwhelmed at the holidays? Headache prone?
UNPLUG for a while from electronics!
Take a deck of cards with you to the airport. Read a book. Listen to nothing. Go for a walk to look at holiday lights.
We hope you enjoy the holiday season and have an opportunity to celebrate with friends and family. Be safe and treat yourself to some comfortable travels!
‘Tis the Season…
… to have a party!!
We are preparing to celebrate Patient Appreciation Day.
SATURDAY DECEMBER 13th, 2014
9am-1pm
We want to express our gratitude to our patients by celebrating with a day of free adjustments, food, crafts, and holiday sweaters!
Existing patients must call to schedule for a free adjustment.
Food will be provided by Yeast Nashville.
There will also be kids activities, crafts, and a holiday sweater contest.
Please come by and join in the holiday fun!
Thanksgiving Holiday Hours
*Please note that around the Thanksgiving holiday our office hours will be different so our office staff can enjoy time with their friends and family!*
Monday 24th: 8:00-1:00 and 3:00-6:00
Tuesday 25th: 8:00-1:00
Wednesday 26th: CLOSED
Thursday 27th: CLOSED
Friday 28th: CLOSED
We will be back in the office Monday morning December 1st!
During the season of Thanksgiving, we would like to thank our patients. We consider it a privilege to be a part of your lives. Thank you for entrusting us with your care!
