When you hear the term “core strength,” what comes to mind? For some, it might conjure images of six-pack abs. For others, it may evoke thoughts of balance and stability or a rigid, immovable midsection. While these interpretations capture aspects of core strength, they don’t paint the full picture.
The term “core” has been widely used over the last few decades, and its meaning often varies from person to person. To truly understand core strength, it’s essential to unpack the anatomy, function, and purpose of the core itself.
Core Strength vs. Functional Core Control
At FuncPhysio Physical Therapy, we go beyond simply strengthening core muscles. Instead, we focus on functional core control. This approach emphasizes the ability to control core muscles during functional movements such as walking, running, or playing sports. True core function is about the harmonious balance between flexibility and stability.
The Role of Muscle Fibers in Core Function
Muscles in the core are composed of two types of fibers:
- Tonic Fibers: These are primarily responsible for postural control and are associated with inner muscles that help maintain stability.
- Phasic Fibers: These are involved in dynamic movements and generate power for more intense activities.
A common misconception is that core strength can be developed effectively through exercises like crunches or V sit-ups. However, these exercises can promote a “holding pattern” that leads to excessive tension in the muscles and may contribute to low back pain.
An Example of Training Functional Core Control
One effective way to train functional core control is through this simple exercise:
- Lie on your back (supine position) with both hips flexed, knees bent, and ankles dorsiflexed.
- Place both hands on your thighs, just above the knees.
- Lift your head slightly off the ground.
- Slowly and gently push your hands against your knees while simultaneously pushing your knees against your hands. Perform this movement “very slowly” to activate tonic core muscles, as well as the hip flexors and shoulder flexors. It is better to push your knees upward instead of pushing down.
- Avoid holding your breath during the exercise.
This slow and controlled movement helps engage tonic muscles effectively, as phasic muscles cannot tolerate this type of subtle and sustained action. With improved core function, your extremities are better supported and work more efficiently.
Our Approach to Core Function at FuncPhysio
We utilize a variety of manual therapy techniques and exercises to improve core function, including:
- Functional Manual Therapy: Hands-on techniques to enhance muscle coordination and movement patterns.
- Postural Restoration Institute (PRI) Exercises: Targeted exercises that emphasize proper breathing and alignment.
- Pain Management Education: Teaching clients how to move efficiently while reducing strain on the core and related areas.
- Myofascial Technique: Approaching to fascia which has a lot of sensory and feedback systems to improve core control.
Core function is essential for transferring forces efficiently from the foot to the head. This interplay ensures smooth, coordinated movement in everyday life and athletic performance.
Core Flexibility and Stability
The core is designed to be both flexible and stable. Focusing solely on tightening or strengthening the core can disrupt this balance, limiting mobility and increasing the risk of injury. By prioritizing functional core control, you can:
- Improve posture and alignment.
- Enhance movement efficiency.
- Reduce the likelihood of injuries.
Conclusion
Core strength is not about achieving a rigid, immovable midsection or a six-pack. It’s about cultivating a functional, balanced core that supports your body’s natural movements. At FuncPhysio Physical Therapy, we help our clients achieve this balance through tailored techniques and education, empowering them to move freely and pain-free. Remember, your core isn’t just the center of your body—it’s the foundation of your movement.
