What is the core?

This is such a good question--and believe it or not, there is not a great black and white, clear answer. How is that possible, you ask? Well, my answer, is that the body is SO VERY complex. 

​The core is a collection of muscles that *ideally* work synergistically. This group of muscles stabilize the spine as a primary action. These muscles are also typically designed to work under load for prolonged periods of time.

When the core muscles are working properly, efficiently, then they make the spine, which is many small parts, into a lever that functions as one. Perhaps you have heard of a hip hinge or lifting with your legs (those are the same action)? In order to achieve that action, the spine has to act as one unit. The muscles in charge of that are the core muscles. Some folks like to point out that the core functions like a canister or a soda can with a true top and bottom as well as circumferential sides. I like the image that brings to mind except that canisters and soda cans are relatively inflexible compared to the body. That being said, I haven't come up with a better analogy yet. 

​Similarly, do you know how to do a kegel? (If the answer here is no, there is another blog post for you.) If you do, notice if you are performing a kegel in conjunction with your core exercise. If not, this will weaken your core performance and efficiency. If you are, does it feel like your pelvic floor is contributing similarly to your abdominal/other core muscles' contribution? Ideally, it is responding at roughly the same effort as your other core muscles. 

​These muscles include, but are not strictly limited to: the abdominals (transversus abdominis, external obliques, internal obliques), the pelvic floor, the respiratory diaphragm, deep fibers of psoas, and multifidus, Some would argue that this leaves out rectus abdominis and the paraspinals--let's save that for another blog post. Briefly, to me, these muscles move the spine more than stabilize the spine. Thus, since my definition here is muscles that stabilize the spine, these do not count.

Perhaps you are wondering about the pelvic floor or diaphragm parts. These are often neglected aspects of the core. If you are contracting your "core" then there is likely some response from these vague muscles. If you are doing "core exercises" I recommend you consider checking in with your diaphragm: can you breathe fully in and out during the core exercise? There is likely some restriction to your FULL breath, however, if you find you are not breathing, then I'm guessing you have not figured out how to get your diaphragm to coordinate with your other core muscles, and this can limit your optimal use of the core. ​

In my practice, I spend a considerable amount of time working on what I described in that last paragraph with my clients. It was something that was missed for me in my own rehab. Once I learned to incorporate my whole core, I saw a lot more progress in my pain reduction and my body's performance. 

Please feel free to comment and/or ask further questions!