What is Core Movement?
The visible motion we see is the result of voluntary movement of superficial muscles. The beauty of that movement relies on complex patterns deep within the CNS (central nervous system). Every movement you make begins with the core, whether you are reaching for your hairbrush or running a marathon. Just as the seed, the source of life of the apple, resides at the very core, so the seed of our movement lies deep within our intrinsic muscles. The intrinsic muscles, "core-stabilizing muscles," are responsible for joint stability, mobility and posture. Core strength is necessary for your average client to properly support their internal organs and hold their spines in alignment. It helps maintain proper posture and avoid the start of chronic back pain. Weak or poorly-controlled core muscles have been associated with lower back pain. The stronger and more correctly balanced the core muscles are, the less the uneven strain on the spine.
Which Muscles React?
The core region consists of far more than just the abdominal muscles. Core strength training aims to target all the muscles in the midsection of the body, from the base of the skull to the base of the tailbone. The core includes the pelvis, abdominals, back and chest muscles. The muscles of the trunk and torso act to stabilize the spine, pelvis and shoulder girdle. It is the core that offers stability, balance and flexibility.
Translated to the back, the erector spinae and the rectus abdominis muscles produce voluntary movement while the multifidus and transverse abdominis muscles provide stability. The multifidus cross one, two and three inter-vertebral spaces, allowing fast reaction time and minute control over each disc. The specificity of the fibers allows the muscle to stabilize the spine and prevent excessive deflections. The deep intrinsic muscles react first, with superficial movement secondary.
When we move from our "core," our CNS immediately recruits both the deep erectors and the transverse abdominis, and then the ancillary muscles. For an athlete, core strength is fundamental for high-level performance. Sometimes with repetitive strain or movement (as in sports-related injuries), sustained end range loading or trauma, the body learns compensatory movement patterns to protect injured muscles. If compensatory patterns are repeated often enough and long enough, they become habitual. In this case, the CNS may bypass the deep stabilizing muscles and may send movement messages directly to the superficial muscles. The movement pattern may look much the same but is missing the element of core stability. Lack of core stability leads to more muscle imbalance, which, in turn, can be a precursor to more injury. For example, an ankle strain can lead to knee dysfunction and end up as lower back pain.
In order for your fitness clients to reactivate core stability, they need to reprogram their CNS, but the programming is locked away in the unconscious mind. The key to unlocking the system is bypassing the automatic switches and getting the message down to the lowest level of neuromuscular system. Your clients can do this by becoming aware of their movement (gaining conscious control) and thinking through the movement, thereby activating the movement learning centers of the brain. Moshe Feldenkrais, Vladimir Janda, Moira Stott and other movement specialists advocate "conscious" movement as a valid tool for movement re-training. This movement does not require great effort; it is small, slow and precise. In fact, large, forceful movement restricts the brain's ability to make sensory distinctions, while small movement with little effort prompts the CNS to re-program.
Try this Self-test
To help your clients feel co-contraction of the deep erectors and the transverse abdominis: Have them sit erect in a chair and place their hands on their hips with their fingers just medial to your ASIS. Have them draw in their navel in as they simultaneously brace their back. Do not let them raise their rib cage. They should be able to feel their muscles tighten under their fingers — this is co-contraction.
Foam Rollers Can Help
General movements from going up the stairs, walking the dog or getting the newspaper utilize core muscles. Many people may think core strength training is only for competitive athletes or body-builders, but every one of your clients can benefit from core strength training in their own way. Good core strength is important at every age and fitness level. Whatever your goals, find a way to incorporate body core conditioning into your clients' workout routines to reduce fatigue, avoid muscle strain and improve strength and mobility.
Foam rollers provide excellent "prompts" and are especially helpful in core stability re-training. Because foam rollers are cylindrical and inherently unstable, they challenge conscious awareness, provide sensory motor challenges on two planes and enhance balance reactions, body awareness, muscle reeducation, motor planning and neural flexibility. Because the roll is unstable, the mind is actively engaged in trying to stay on the roller! From this very conscious balancing act, it is an easy step to becoming mindful of each movement.
Exercises Using Foam Rollers
Marjorie King, MS, PT, ATC, recommends these exercises to help retrain core muscles (a 36"x6" foam roller is required):
1. Lie on the floor with your hips flexed 30-40°, your knees flexed 90-100° and your feet flat on the floor. Distribute the weight evenly between both feet and equally across each sole. Flatten your back by pressing your back into the floor (neutral spine). Gently co-contract your abdomen and gluteus maximus. You want to use both your back and abdominal muscles. Do not raise your ribs.
2. Repeat the same flat back position on the foam roller. Lie on the roller with hips and knees flexed and feet flat on the floor. Keep your back flat. If there is a space between the pelvis or the lower back and the foam roller, then there is an anterior pelvic tilt, and that is not the goal of this exercise. The goal is to keep your back in contact with the foam roller. Reduce the thoracic extension. The shoulder should be positioned on the rib cage using the scapular stabilizing muscles to retract and depress the scapula position. You may have to manually bring the scapula down and under. The shoulder in this flat position is now ready for movement.
3. Add movement to your stable core position. Practice moving your arm (glenohumeral flexion, extension, and abduction and glenohumeral external rotation) while maintaining the flat back or neutral pelvis position.
4. To strengthen your core, add supine balancing. Lie in the same position on the foam roller. Raise one leg while maintaining a neutral spine (the transverse abdominals will fire first when moving the leg, stabilizing the trunk as a cylinder). Lower the leg and raise the other leg. Alternate raising and lowering your legs, making sure to keep your back in contact with the foam roller.
Kelly May is a marketing assistant with OPTP (Orthopedic Physical Therapy Products), a recognized leader in providing health care and fitness professionals with orthopedic, physical therapy, rehabilitation and fitness products. She has a communications degree with a sports medicine minor. For more information or access to a free catalog, please call 800.367.7393 or visit www.optp.com. | 
