What is your Core?
It is defined as the centre or “core” of your body. It is the “powerhouse” around which all limb movement is performed. It consists of 29 pairs of muscles as well as bony, ligamentus, and discs structures that support the lumbo-pelvic-hip complex in order to stabilise the spine, pelvis, and kinetic chain during functional movements.
What is the function of the Core?
The core function is to provide both stability and mobility. It can generate forces in order to complete a sit-up as well as provide spinal stability as you reach your arms overhead.
According to Dr Maichand, “Many of our patients who come to us with shoulder and knee problems are actually having pain because of Core muscle weakness.”
The Core muscle generates the maximum power to perform any functional activity, whether household
work, office work or high-end sport activities. When the core muscle becomes weak we try to compensate by using
muscles which are either weak or not meant for very forceful actions resulting in pains/injuries. Small example: Tennis Elbow. Whenever our core muscles are weak we tend to overuse the muscle around elbow causing pain. If our treatment focus is at elbow patient will never be cured. Instead we start the treatment from core muscle & patient elbow is offloaded. We treat many cricket players who complain of pain in shoulder while throwing balls which is called Dead Arm. In most of these patients we find that core muscles are weak and the patients
- try to generate speed
- from shoulder muscles.
- Shoulder muscles are meant for
- control not power, hence get injured.
- Rectus abdominis
- External oblique
- Internal oblique
- Transversus abdominis
Core strengthening exercises:
- Crunches and rotational crunches
- Superman/back hyperextensions
- Leg raises
- Side bends
- Many rotational exercises with medicine balls or resisted swings
Core strengthening is a description of the muscular control required around the lumbar spine to maintain functional stability. Core strengthening has been promoted as a form of rehabilitation, and as a performance-enhancing programme for various lumbar spine and musculoskeletal injuries.
Core Stability Exercise Principles:
Core stability is essential for proper load balance within the spine, pelvis, and kinetic chain. Abdominal, gluteal, hip girdle, paraspinal, and other muscles work in concert to provide spinal stability. Core stability and its motor control have been shown to be imperative for initiation of functional limb movements.
Benefits of Core Stability:
- Increased muscle tone
- Reduced pain
- Optimised postural control
- Injury prevention
- Increased flexibility
- Increased circulation
For appointment: 99990-74745
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