This week's guest post is by physiotherapist and yoga expert Shelly Prosko. Visit Shelly at http://www.physio-yogatherapy.com/
BITL founder, Ginger, in a typical core stability yoga pose - boat (navasana) pose, as pictured in her medical yoga manuals. |
Most of you have likely
heard the term “core stability” and have been told that it is important to have
a strong core and to be able to engage it during certain activities in order to
protect your spine. However, if you are
like the majority of my clients that I’ve seen over the last 14 years as a
physiotherapist, you may not know what true core stability is or how to
correctly engage it. In fact, I commonly
see clients who claim they already have had extensive ‘core stability’ training
which they have incorporated into their exercise regimes, but, when we review
what core stability really is, and how to correctly engage it, it is discovered
that they were not engaging it correctly at all, and in some cases, were actually
performing the exercises so incorrectly that they were at risk for doing more
harm than good (which may be the reason why they were seeing me for their back
pain in the first place)!
So whether you are preparing to hit the ski
hills this season, performing fall yard work, interested in back pain
prevention in general or during pregnancy, currently suffering from back pain
or pelvic pain, or just wanting to continue to walk and perform all your
household chores without experiencing back pain, it is important to be
knowledgeable about core stability and how to apply it while participating in
all activities of daily living or recreational sports or activities.
The ‘core’ is a group of
muscles that surrounds the back and abdomen and is best described as a cylinder
of muscles. The main function of the
core is to stabilize and protect the spine and pelvis when the rest of the body
is in motion. There are 4 main muscle
groups that make up the inner core:
Transversus Abdominus (TA), Multifidus (MF), Pelvic Floor muscles (PFM),
and the diaphragm. TA is the deepest
abdominal muscle that wraps around your abdomen like a corset, and is connected
to tissue surrounding the spine. When TA
contracts, it is similar to the corset being tightened, therefore assisting in
increasing the pressure inside the abdomen which provides increased stability
to the spine. MF is a deep lower back
muscle which makes up the back part of the core. It is an important postural muscle that helps
keep the spine erect. The PFM’s are the
bottom part of the ‘cylinder’ or core.
The diaphragm makes up the top part of the cylinder. When all of these muscles contract
simultaneously, they help to maintain the pressure in the abdomen which then
provides the stability to the spine and pelvis.
It is important to note that the timing of these muscles is mandatory
for effective core stability. For
optimal core stabilization, all the muscles will activate together and just
prior to any body movements and are ideally maintained throughout all movement,
all day!
A common misconception is
that “strong abdominals protect the spine”.
In fact, as described above, the abdominal muscles make up only one part
of the core. Furthermore, only the deep
abdominal muscle, TA, is involved in protecting the spine. The famous “6-pack” or Rectus Abdominus
muscle that many fitness fanatics train actually plays no role in protecting the
spine. If you are currently performing ‘core
stability’ exercises, you may not be activating your TA correctly. Instead, there is a chance you may be using
the Rectus Abdominus (as evident by the abdominals ‘tensing’ and popping out
and up) to compensate for the TA that you aren’t quite sure how to find. This is a very common mistake and can lead to
back pain or worsening of your current back pain problem. Therefore, it is wise to ensure you are
performing your core exercises correctly and safely by seeking out a qualified
fitness or healthcare professional such as a physiotherapist or kinesiologist. Research has shown that core stability
training with a physiotherapist is recommended to prevent and treat back pain
as well as pelvic pain during and following pregnancy (Britnell, et al
2005). This is important, considering
that 50-70% of all pregnant women experience back pain (American Pregnancy
Association, 2007) and about 45% of all pregnant women suffer from pelvic pain
(Meijer, 2004).
Adequate core stability
not only reduces strain on the spine, but also helps maintain optimal postural
alignment which will help reduce risk of injuries whether you are participating
in regular activities of daily living such as housework or yard work, playing
sports, or even just sitting on the computer or driving. Core stability is also an important part of any
rehabilitation program. Even injuries
such as hamstring or shoulder strains should incorporate core stability as part
of the rehab process. A strong core
means a strong foundation from which our limbs can move more safely with more
power and efficiency, and consequently, with less risk of injury to the
limbs.
Core stability exercises
are addressed in Pilates and in many types of Yoga practise. It is wise to invest in a few private
sessions with your health care professional prior to attending these classes to
ensure you are engaging the core safely, whether you have a back pain issue or
not.
So remember that core
stability training is not only important for athletes or ‘active’ people who
like to work out at the gym and play recreational sports. Effective core strengthening is an essential
part of EVERYONE’S regular health maintenance regime.
About the Author
Shelly Prosko, RPT, PYT-C, CPI
Shelly Prosko, RPT, PYT-C, CPI
Shelly is a Registered Physiotherapist, Yoga
Therapist and a Certified Pilates Instructor. She received her Physiotherapy
degree at the University of Saskatchewan, Canada in 1998, her Yoga Therapist
training through Professional Yoga Therapy Studies in North Carolina (www.professionalyogatherapy. org)
and her Pilates certification through Professional Health and Fitness Institute
in Maryland (www.prohealthandfitness.com).
She has treated a wide variety of musculoskeletal, neurological and cardiorespiratory conditions while working in private orthopaedic clinics and long term care facilities across Canada and the United States. Shelly was the physiotherapist and clinic manager at The Morris Center For Sports Medicine in Watkinsville, Georgia for 7 years. In 2006, she relocated to Alberta and continued to work in the private orthopaedic clinic setting and was actively involved in the occupational rehabilitation programs at CBI Health.
In 2009, Shelly settled in the Okanagan and continues to follow her passions at Sun City Physiotherapy by offering private Physio-Yoga Therapy sessions and by incorporating Yoga Therapy and Pilates into her physiotherapy treatments (www.physio-yogatherapy.com) She also teaches specialty Physio-Yoga Therapy classes in the community. She believes that bridging the gap between Western and Eastern healthcare philosophies is essential in order to achieve optimal health. Consequently, her treatments are individually based and are a unique blend of both approaches.
In addition to her many skills as a health care practitioner, Shelly is also an accomplished figure skater and has traveled the world with many professional ice shows. She is also passionate about music, dance, acting, trapeze, and spending quality time with her family and friends.
She has treated a wide variety of musculoskeletal, neurological and cardiorespiratory conditions while working in private orthopaedic clinics and long term care facilities across Canada and the United States. Shelly was the physiotherapist and clinic manager at The Morris Center For Sports Medicine in Watkinsville, Georgia for 7 years. In 2006, she relocated to Alberta and continued to work in the private orthopaedic clinic setting and was actively involved in the occupational rehabilitation programs at CBI Health.
In 2009, Shelly settled in the Okanagan and continues to follow her passions at Sun City Physiotherapy by offering private Physio-Yoga Therapy sessions and by incorporating Yoga Therapy and Pilates into her physiotherapy treatments (www.physio-yogatherapy.com) She also teaches specialty Physio-Yoga Therapy classes in the community. She believes that bridging the gap between Western and Eastern healthcare philosophies is essential in order to achieve optimal health. Consequently, her treatments are individually based and are a unique blend of both approaches.
In addition to her many skills as a health care practitioner, Shelly is also an accomplished figure skater and has traveled the world with many professional ice shows. She is also passionate about music, dance, acting, trapeze, and spending quality time with her family and friends.
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