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UPCOMING EVENTS Join our Team !
Teams are made up of 25 or more registered runners and walkers. Teams are a fun and important way to show support for the fight against women’s cancers Please call (310)273-0877
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Hello [[Name]]What is Core Stabilization? Who needs it? How do we get it?
Just about everyone who’s experienced physical therapy has heard of core stabilization. Other than being a common buzzword in the gym or in the PT world, what does it really mean? Core stabilization refers to the process of creating internal support to the spine by muscle activity. The key muscles included in this process include the Transverse Abdominis, the Pelvic Floor, the Diaphragm and the Multifidus. You can activate the Transverse Abdominus by gently pulling your belly button in without moving your back or ribcage. As long as your spine stays in neutral, a long strip of muscle fibers along your back (Multifidus) will be activated as well. When you do a Kegel you are engaging your pelvic floor. And as long as you continue to breathe your diaphragm is activated.
Core stabilization is usually prescribed for people who suffer from low back pain associated with surgery, herniated disc and/or sciatica. However, it is also incorporated into the treatment of pregnant women, cancer survivors and people with urinary incontinence, among others. The bottom line is everyone can benefit from a stronger back since all of our gross movements emanate from the spine itself. The easiest way to stabilize the spine is first to become more conscious of the deep core stabilizers. Prior to lifting an object remember to draw your belly button in without flattening your back, pull your pelvic floor up, and remember to continue breathing. This could save your back the next time you have to help a friend move furniture or pick up a heavy box. Another challenge is to incorporate that pattern of muscle recruitment into your cardio workout or strength/stretching routine. Before you know it, your spine will be feeling more stable than ever! Nicolette Theard, DPT |
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Whether you are pregnant, post surgery, recovering from an injury or just want to get into great shape, core stabilization is a vital component to reaching your personal fitness goals.