FOUNDATION 1: Working Your Core, What Does it Mean?

Foundation training at Empowered Wellness, what is it? We believe in the importance of building a strong foundation of stabilization, balance and flexibility in order to be more effective in your exercise efforts, day to day living, sports events and competitions etc.  Foundation training includes: Core Stabilization, Balance Training and Flexibility

We've all heard the hype about the importance of working your core, how it will help you produce better movement and will help with posture and balance. Many misconceptions around working your core arise when we see workout videos and media stating we're working our core when we're doing crunches, v-situps, side crunches. These exercises are working the mobilizer muscles within your core but don't necessarily target the more important stabilizer muscles that work to stiffen the spine and keep the spinal column protected  by limiting excessive micromotion between intervertebral junctions, while your body produces movement. 

What are Core Stabilizers and Core Mobilizers?

Core Stabilizers:

Transverse Abdominis

Internal Oblique

Lumbar Multifidus

Transversospinalis

Pelvic Floor

Diaphragm

Core Mobilizers:

Latissimus Dorsi

Erector Spinae

Hip Flexors

Hamstrings

Hip Adductors and Abductors

Rectus Abdominus

External Obliques

While the stabilizers and mobilizers work in harmony, they aren't always balanced and many traditional exercise programs had worked to target the mobilizers BEFORE the stabilizers or worse yet...not targeting the stabilizers at all. What's the result? Pain and Injury throughout the kinetic chain (believe it or not, having a weak core can lead to headaches, knee pain, foot pain and low back pain).

Where to start?

There are many basic exercises you can do to target your core stabilizers, many of which will start you out at a slow steady pace to help you recognize these muscles, build endurance and help train these muscles for the physical demands of an increased work load as you progress to more challenging core training exercises. Some of these exercises include: standing core stabilization-draw in maneuver or pulling in the area just below your naval, straight arm circles, single leg balancing, floor exercises cat cow stretch, opposite arm/leg reach and balance, prone cobras, floor bridge and planks. 

Most of these exercises can be done without the use of equipment and can be done wherever you go, at home, at the office, on vacation. It's wise to consult a fitness professional and your health care provider before starting a new exercise program. Once you have the clearance from your provider and the help from a fitness professional who can help you establish a routine and good form, you'll be well on your way to building a strong foundation!