MED X - The Best Core Strengthening Exercises To A Healthier Spine

The Most Important Core Muscle You Don’t Know About

Let me introduce you to the Transverse Abdominis (TrA) muscle. Or, the “money-maker.” If you can properly engage this area before performing exercises and during exercises, you’ll have a much healthier spine and lower back moving forward. (Yes, your “six-pack abs” will reap some benefits as well.) The important part about this muscle is that it acts to protect your spine. It’s beneath the superficial “six-pack abs“ (i.e., rectus abdominis), so it often goes overlooked. However, its role is superior to all other muscles within your core. Most people have a tough time properly engaging this area. Here’s a simple way to think about it:

·         Lie on a flat surface such as your bed or the floor.

·         Now, you want to imagine pulling your belly button up and into your spine. If you need a visual cue or some assistance, I suggest you either use your finger (gently) or an object such as a hockey puck to understand it better.

·         The key here is to not hold your breath. You should be able to carry a conversation while engaging this muscle.

·         For starters, I’d engage this muscle and hold it for 5 seconds. Repeat that for a total of 20 repetitions to get the “feel” of it initiated and properly ingrained into your system.

                         

Core Strengthening Exercises

Train the Function of Your Core; Not the Anatomy

So, you continue to do “crunches” and “sit-ups” and surprise why your client’s lower back still hurts? Think about it: after you perform skeletal muscle curls, you'll virtually see your skeletal muscle muscle contract and shorten. ensuing day, you’re accustomed that sore feeling of the muscle being worked the previous day. Your skeletal muscle muscle is additionally slightly shortened and prefers this position as opposition being stretched or elongated. My point is that by performing crunches and sit-ups, you’re only making it worse for your body, not better. The work done by Dr. Stuart McGill proves this. By performing core training exercises that force your trunk and spine into excessive flexion (i.e., crunches and sit-ups), the facet joints and vertebral discs within your vertebral column take a beating. The same can be said for excessive extension.

What’s The Purpose of Your Core?

All the muscles in your core and lumbopelvic hip advanced add bike to supply protection for your spine, specifically at the body part segments in your backbone. Most notably, these areas shield your spine throughout movements within the kind of: anti-rotation, anti-flexion and anti-extension. Of course, we have a tendency to don’t wish to avoid getting in rotation, flexion and extension in the least prices throughout our daily lives. That’s not my purpose. For coaching functions although, we must always place confidence in our core this manner to induce a stronger understanding of what’s actually occurring at our spine. First, you’ll wish to arrange your spine and realize a posture that feels best for your body. These 2 aras are important if your goal is to realize a robust core that functions well. Next, your goal ought to be to realize correct core stability. If you'll be able to stabilize the muscles in your core within the presence of amendment (i.e., movement), than you’ll accomplish a bigger level of health and a happier lower back. After that, it’s the correct time to stress strengthening your core by adding styles of external resistance (i.e., ball, resistance band, cable column, Valslides, etc.). after you have a decent foundation of all of those parts, you'll be able to begin to feature power and explosive movement patterns into your core coaching routines.  This progression is quite important, as it will help to bulletproof your spine for long-term health.

How does this all make sense?

Well, let’s trust basic level core strengthening exercises, like the Plank Hold. throughout this exercise, your job is to brace your core muscles, produce full-body tension and to carry a static position, whereas gravity and your body-weight try and tell you otherwise.
On the next level, you’re playacting associate degree anti-extension exercise, wherever you’re deliberately making an attempt to avoid spinal extension, specifically within the body part spine. Basically, you don’t wish to let your hips dip down toward the ground. In order for you to be able to properly perform all of this at constant time, it’s necessary for you to own core stability. That’s the key. That’s conjointly why i think it's imperative to be told the way to stabilize your core before adding components of strength and power.

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Progressions in Core Training

I specifically selected core strengthening exercises in each progression, from basic to advanced, that would be challenging while also properly enforcing the key concepts and functions of the core. I recommend mastering the exercises in each section before moving forward along the progression line.

Basic Level Core Training Exercises

Here is a list of the three core exercises in this section followed by the video demonstrations of each:

·         Plank Hold

·         Hips Don’t Dance Mountain Climber

·         Dead-Bug

Intermediate Level Core Training Exercises

Once you’ve mastered the basic level section, check out this list of the four core strengthening exercises with a corresponding video demonstration of each one:

·         Perfect Posture Rotating Plank

·         Half-Kneeling Chop

·         Anti-Rotation “Pallof” Press and Overhead Raise

·         Plank Body-Saw with Valslides

Advanced Level Core Training Exercises

Finally, you’re ready to tackle the advanced section. Here is the list of the three core strengthening exercises with a corresponding video demonstration of each movement:

·         Side Plank Hold to Row with Hip Flexion

·         Half-Kneeling Medicine Ball Wall Toss

·         Farmer’s Carry Variation: Bottoms-Up Kettlebell Waiter’s Hold with Dumbbell Suitcase Hold

Remember: the primary goal when training your core is to train the function, and not the anatomy. By doing so, you’ll find it easier to achieve optimal levels of performance and health, while preventing injury along the way.core

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