My balance group people are probably sick and tired of me telling them to “tighten your core.” But the core is the center of, pretty much, everything. Your core holds you up, helps you breathe, saves your back and saves you from falling. Strengthening your core also helps to improve your balance. Back to the core of it all – your core.
What is your core?
In a nutshell, your core includes all the stabilizing muscles in your middle – front and back. Your transverse abdominis is deepest and wraps around your middle like a girdle. It connects your rib cage to your pelvis and holds everything in place. Your internal and external obliques are next out toward the surface. These muscles criss-cross your middle and help with twisting and bending. Closest to the surface is the rectus abdominis – your six-pack – which also helps with bending and pelvic control. So, literally, your core really is the center of everything.
What will a strong core do for me?
You’re probably slumping in your chair. Straighten up! See that – you engaged your core! When you tighten your core, you’re able to sit or stand more upright. And when you’re upright, you can breathe more fully, get more oxygen into your lungs, and into your bloodstream.
Got a bad back?
I had back pain fairly regularly after a fall I took a few years ago. While I was healing I had time to do some research and found that improving your balance helps to prevent falls. My research also indicated that a strong core helps improve balance, and it also helps to prevent lower back pain. (This is from a study published in the Journal of Physical Therapy Science.) Core strength training helps alleviate low back pain. This is crucial for our healthy aging. Nothing ages us more than pain, and many older people complain of back pain.
Tighten your core for better quality of life
Imagine a life without back pain. A life with free breath and limitless movement. This is the potential you can have when you tighten your core.
How do you tighten your core? Suck it in. That’s easiest. Feel your stomach pull in. This is easiest when you’re lying on your back on the floor. Put your hand on your abdomen and tighten. Now stand up and do the same thing. Now, download your Week of Core-Centered Balance Moves and do an exercise a day. That’s a great start to strengthening your core.
