Core Stability for Ease and Strength

"The turning point in the process of growing up is when you discover the core of strength within you that survives all hurt." ~ Max Lerner

Do you want to be stronger, more flexible, or get out of pain?   I injured my lower back years ago, and my osteopath told me I had a very weak core.  I had no idea what he was talking about, but since I didn't want a recurrence of the injury, resolved to find out.   In the process of strengthening my core and resolving my back issues, I've learned some key points about strengthening the core safely:

• A strong core begins, simply, with the breath.  If your breathing is tense or laboured, your core will be tense.  As you soften the breath and open and expand tight ribs, your diaphragm can engage more fully, and you can begin to deepen the connection to your core.  Breathing well, down into the belly with ribs that can expand easily, is an essential practice for releasing tight muscles and strengthening them without clenching, which can lead to pain.  

• Often we are "reverse breathing," where the chest lifts on the inhale and the belly expands on the exhale.  This type of breathing creates a lot of dysfunction and tightness in the core, often leading to chronic tension in the upper body, including the neck, shoulders, back and jaw.  You can easily check whether you engage in "reverse breathing" by looking at your abdomen as you breathe.  Does it move out and expand when you exhale?  This is the pattern for reverse breathing.  Without forcing, see if you can allow the abdomen to move out as you inhale and in as you exhale.  This may be easier to do lying down, with your knees bent and feet flat on the floor, or lower legs resting on a chair or couch.

• The deep core muscles are stabilizing muscles, and one of the best ways to strengthen them is create core stability - try to hold your pelvis and hips steady when you move your legs – and don’t hold your breath!
  

• Forearm plank is better for stabilizing and strengthening the core than sit-up crunches.
  

Try this.  Stand tall, with both feet firmly planted on the ground.  Place your hands on your hips.  Keeping your hips level and steady, bend one knee and begin to raise your leg until the thigh is parallel to the ground.  Stop raising your leg if one hip starts to lift or your pelvis rocks.  Take several easy breaths.  Lower leg and repeat with the other side.  Does one side feel more ease?  If you're not sure if your pelvis is rocking, try checking it as you stand in front of a full-length mirror.

A strong flexible core is important for strong flexible movement.  Soften the breath, relax, and you will boost your core stability.  Core stability is an essential component to moving well, without pain.