Activate your core? What does this even mean? In my experience, when I here someone say this, I witness people holding their breath to try get some sort of core activation. Go on try it! How does it feel? Do you know where to start? I’ve had your attention what, 1 minute? And I have put you to work already.
So what is your true core? And why is knowing so important?
The core is made up of four muscles that form a cylinder. This cylinder is capable of being pressurized which creates stability for the lower back. Hence, all these muscles must have SYNERGY. If we forget one of these muscles, the whole structure may become compromised.
Your core muscles are more then your abs (abdominals) Your TRUE core is made up from your pelvic floor, transverse and rectus abdominal muscles, lower back muscles (Multifidus) and the obliques play a role too.
If all these are not activating in sync with each other, you will find the core becomes compromised which in turn can cause weakness, pain and discomfort. If we as the female species have a true understanding of where and what each muscle is and does to support your True Core, we could be eliminating and preventing some long-term health problems. If we were to truly understand how our TRUE Core works through the contraction phase, diaphragmatic breathing, sitting and standing posture and the importance of your posture it can only mean good things.
Good posture enables better recruitment of the pelvic floor muscles. By doing so, you are allowing your pelvic floor and diaphragm to work synergistically. Good posture allows your pelvic floor to work more reflexively and effectively.
The other factor that comes to play is women who over contract their tummy and pelvic floor to hold in their mummy tummies, or their pouches (and whatever other names it can be given)
In order to minimize their pouch/mum tum its common for women to suck their tummies in. They might go to Pilates, with even more emphasis on “core” or told by their yoga instructor to “pull their belly button to spine.” You may be at risk of having a tummy that is continually contracted and unable to relax.
Gripping your abdominals and then adding extra intraabdominal pressure (eg: loaded movements) will have your pelvic floor wearing the load.
Nine out of 10 women who walk through my door at my studio will tell me their goals are to lose weight around their stomach. They have such a big emphasis on this alone, they do not see that for this to happen safely without causing other concerns, is to start deep within.
I see heavier weights being lifted yet quality and form is compromised by lack of core stability. My job is then to explain why I have made them ditch the load and start from scratch in order to help them get maximum benefits. Most exercises we see in a gym environment were tried and tested on young fit men. These movement were made for women and certainly did not take into consideration the factors of periods, pre and post-natal, peri-menopause or menopause stages of life. Our hormones are every delicate and really do
control the way our bodies feel, look and work.
Over the years I have researched, studied and practiced safe women’s health exercises and programming. I mean, it made sense seeming that I’ve lived through some of these stages to date. So, before you head to the gym and just smash out your next session, ask yourself; Is my Pelvic Floor ready for this?
The best way to find out (especially if you already have concerns around this) is to book yourself in to see a Women’s Health Physiotherapist who has done the extra training around this specifically.
P.S.: I hope you were sitting with great Posture Reading this
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