|
The ‘core’ muscles are a group
of trunk and abdominal muscles that help stabilize the spine.
Core muscles come into play every time you move. During running,
they provide a strong powerful base for your legs, and make
it easier to put more power behind each step and run with
less effort. A weak core may result in muscle substitution
and compensations during running, which may lead to overuse/stress
injuries. Poor core strength also results in increased shear
and compressive forces on the spine that may contribute to
low back pain.
Beginning a CORE exercise
program:
Important Things To Remember:
- Do not hold your breath
- Hold muscle contractions
for at least 10 seconds
- Perform exercises throughout
your daily routine
- When
activating muscles, do not push stomach outwards, but rather
bring belly button closer to your spine. Your back should
not arch, but rather become more flat.
I.
Learn abdominal bracing
– contract the below group of muscles to "set the core"
- Deep pelvic floor - those
muscles responsible for bowel/bladder control; to contract
– tighten the muscles that you use to stop urination flow
- Deep abdominal muscle (transversus
abdominis) - this muscle is located in your lower abdomen
and wraps around your sides.
- Deep lower back muscle (multifidus)
- this muscle lays directly next to the spine. Activate
abdominal and back muscles at the same time. (bring belly
button towards spine)
- Try to contract all muscles
at once. This is "Bracing" or "Setting the
Core".
II. Perform abdominal
bracing in various body positions and prior to initiating
any daily activities:
- sitting
- standing
- supine
(lie on your back)
- prone
(lie on your stomach )
- hands & knees
- rising from / lowering to
a chair
- brushing teeth
- combing/brushing
hair
- kitchen activities
- vacuuming & household
duties
III. Beginning-level
CORE exercises:
Start with the first exercise;
progress to next exercise only when you have good control
of your core (no back arching). Repeat each exercise 20-30x,
or until fatigued. Begin each exercise from the start position.
Start
position: Lie
down on back with knees bent, and your core muscles "set"
before beginning each exercise.
- Lie on back with knees bent,
and activate core muscles. Hold 10 seconds. Repeat 20x.
- From start position, lift
one foot off floor slowly (3-4 inches off floor); lower.
Alternate.
- Pick up your foot and straighten
your leg without touching the floor (straighten leg so it
is parallel to the floor); return to start position. Alternate
legs.
- Lift each knee up and then
keep both up together; tap feet alternately to the floor.
- Lift each knee up and keep
both up together; alternately straighten your legs (leg
should extend parallel to floor) without touching the floor.
- Alternately raise arms overhead.
- Left both feet up; alternately
straighten one arm and the opposite leg; alternate with
other arm and opposite leg.
IV. Guidelines for
progression of CORE exercises:
- slow to fast
- simple to complex movements
- static to dynamic
- Exercises should be challenging,
stress multiple planes, and be activity specific
- There are a variety of methods
to train your CORE muscles, including mat exercises, pilates,
theraball exercises, and wobble-board exercises
- CORE exercises should be
included as part of your workouts, and should be done at least
three times per week.
By improving your core strength,
you can help prevent injury, improve the efficiency of your
running, and prevent low back pain.
Always consult a physician before beginning
any new exercise program.
|
