Balancing Out the Core
Have you been performing crunches and sit-ups to flatten and tone your stomach all summer long?
All that effort can potentially do more harm than good in the long run. Even those who perform crunches and sit-ups on a regular basis experience lower back pain. Often the programs designed to strengthen abdominal muscles will, in fact contribute to muscle imbalances and pain syndromes.1
This results because many popular forms of abdominal exercises including sit-ups, bicycles, and crunches involve flexion of the mid-section, which primarily targets the rectus abdominis, but in comparison insignificantly effects other “core” muscles, which need to be strengthened and balanced to prevent lower back pain. An overworked rectus abdominis may result in a shortening of the muscle creating an imbalance between the abdominals (spinal flexors) and the spinal extensors leading to poor posture and back pain.
In my quest to get to the core of this common ailment I spoke with licensed physical therapist, James Doyle of Doyle and Taylor Physical Therapy in Annapolis. Mr. Doyle emphasized the importance of a balanced core training routine by stating that the core is not just made up of the abdominal muscles, but also includes the hips, and upper and lower back muscles. “If there is one weak link in the chain other muscles start compensating and injuries result.”
Isolating and exercising each muscle of the core would be time consuming to say the least if not impossible. There’s a multitude of deep intrinsic muscles that work as synergists with the primary movers to produce action. What’s important is the integrated function of the muscles as a unit- how the muscles of the core work together to provide functional movement and offer support to the spine.
Rather than isolating each muscle in exercise endeavors think of grouping exercises according to action. To keep your core training program in balance it’s important to target your spinal flexors: abdominals, spinal extensors: erector spinae, spinal rotators: internal and external obliques, hip flexors: psoas and illacus, hip extensors: glutes and hamstrings, hip abductors, hip adductors, and probably the most forgotten the spinal stabilizers: muscles of the pelvic floor, transversus abdominis, multifidus, and quadratus lomborum.
The key to a strong core, according to Mr. Doyle is starting with a strong foundation- the pelvic floor. “If you have a strong pelvic floor it’s the foundation for a healthy back.”
The transversus abdominis (TrA), the deepest abdominal muscle, acts as a sling for the internal organs,” and plays an intricate role in stabilizing the spine and hips.
A study conducted by Hodges and Richardson discovered that the transverse abdominis is activated before limb movement in normal subjects, but subjects who reported low back pain had a delay in transverse abdominal activity. 2This neuromuscular dysfunction may cause instability of the lumbar spine.
To strengthen your transverse abdominis one simple exercise that you can perform even while reading this article is pulling your navel in towards spine, hold for 3 breathes, relax, and repeat.
Exercises that isometrically contract the muscles are often ignored, but it’s important to remember that not all muscles work dynamically. It’s imperative to exercise a muscle in a way that corresponds to its overall function. There’s no need to complicate things. Work smarter not harder.
A balanced core-training program can be completed in as little as 10-15 minutes per day. Below is a core-training routine to try. Before beginning an exercise program of any kind please consult your physician.
Equipment: Stability Ball, mat
Cross-overs on the ball
Targets: Primary: Rectus abdominis, obliques, hip flexors
Sit on the ball with legs flexed 90 degrees
Lean back into an inclined position as you walk your feet out
Place your hands behind your head
Engage your abdominals and bring your right knee up as you twist your trunk and bring your left elbow to meet the knee
Lower down with control, repeat on the opposite side
Prone Back Extension with arm raise on the ball
Targets: Primary: erector spinae, trapezius, deltoids
Secondary: Glutes, hamstrings, obliques
Lie on the ball in a prone position with your feet hip width apart
Place both hands on the floor in front of you
Keep your neck in line with your spine as you raise your right arm up right beside your ear
Lower down with control and repeat on the opposite side
Supine Hamstring Curl
Targets: Primary: Hip extensors- Glutes, Hamstrings
Secondary: Erector Spinae, Abdominals, Transverse Abdominus, Gastrocnemius
Lie on your back in the supine position
Place feet on ball under your heels and calves
Raise your hips off the ground
Roll the ball towards you by contracting the hamstrings and keeping the trunk stabilized
Roll the ball back out with control
Repeat
Side Hip Abduction on the ball
Targets: Primary: hip abductors- gluteus medius
Secondary: obliques, transversus abdominis, gluteus maximus, adductors
Start on two knees with the ball placed to one side
Lie sideways over the ball and place your hand on the opposite side of the ball
Keep your outside leg straight as you lift it hip level
Lower down with control and repeat for desired number of repetitions
Complete on the opposite side
Pelvic Squeeze
Targets: Primary: adductors (inner thighs) pelvic floor muscles
Secondary: Abdominals, transversus abdominis
Lie on your back in the supine position
Raise your legs up towards the ceiling keeping your knees bent to 90 degrees
Place the ball in between your knees
Squeeze the ball with your knees holding for 10 seconds
Release for 10 seconds
Repeat
References:
1 Sahrmann, Shirley. Diagnosis and Treatment of Movement Impairment Syndromes. Mosby 2002.
2 Hodges PW, Richardson CA: Inefficient muscular stabilization of the lumbar spine associated with low back pain, Spine 21:2640, 1996.
Additional References:
Gillies, Elizabeth. 50 Ways to Workout on the Ball. Metro Books. New York, NY.
Neumann, Donald. Kinesiology of the Musculoskeletal System. Mosby. St. Louis, Missouri. 2002
|
