fit&HEALTHY The Importance of a Strong Core

Michele DiCarlo, CPT, TPI Level 1 Certified Sports, Recreation and Activities Director

As we get older, we lose flexibility, mobility, and stability if we do not continue to stay active. All three of these are important to having a strong golf swing, and who doesn’t want to improve their golf game? Flexibility is one of the first things we begin to lose as part of the aging process, which leads to decreased mobility. Think about when you were younger and how active you were. You need to “USE IT OR LOSE IT”. Every time we move, we depend on muscles to hold us steady and other muscles to move us. Core stabilization is a general term for how the muscles of your trunk keep your spine and body stable. This helps you stay balanced when you move. If your core muscles are strong and they contract when they should:

• Your posture is better.

• Your body is balanced.

• Your movement is more efficient and powerful.

• You may be less likely to be injured.

If you know me, I am always saying brace your core before any movement. Not necessarily just pulling the belly button into your spine (that’s the easiest way to describe it) but also engaging all muscles in unison to act like a corset. If you only pull your belly button in, your pelvis can dip. You want to brace or contract those muscles in your abdomen and sides like you are getting ready to have someone punch you in the stomach. The core muscles have two main functions:

1. to spare the spine from excessive load

2. to transfer force from the lower body to the upper body and vice versa.

Having a strong, stable core helps prevent injuries, have good posture and allows us to perform at our best. We offer a core and more class (Pilates) which works all your core muscles. Core stability benefits everyone from older people to the top professional athletes. Exercises for the core can be part of every conditioning program along with flexibility, strength, and aerobic training.

Pictured here are a few muscles of the trunk: The transverse abdominus is like a corset around your abdomen. It’s the muscle you work if you pull in your stomach. The rectus abdominus is your 6-pack area and is responsible for flexion of the torso. The internal and external obliques are the muscles that run along the side of your torso and are responsible for lateral movements. The multifidus is a muscle that lies along your spine from your neck to your pelvis and is responsible for stabilizing the lower back. The muscles of the pelvic floor are most noticeable when you squeeze to keep yourself from urinating.

Your trunk is the foundation for your posture, balance, and coordinated movement. The muscles of your trunk can be strengthened and trained to contract in the proper order to give you this stable foundation for movement. The following page shows some great core exercises to practice and perfect.

Core Exercises To Practice And Perfect

HIGH PLANK – keep a straight line through the body, preventing the hips from sagging toward the floor. Shoulders are directly over wrists.

WEIGHTED CARRIES – a great way to practice transferring force through the body. You can carry a weight in one or both hands and simply walk for a certain distance or time. The focus is on staying long through the body and not bending or twisting in any direction. These carries can be done with the weight by your side(s) or pressing the weight overhead and reaching for the sky!

SIDE PLANK – maintain a straight line from your head to your heels to prevent side bending

HIP THRUST – while lying on your back, bend your knees to roughly 90 degrees and press your feet firmly into the floor. Squeeze the glute muscles to lift your hips off the floor, getting your shoulders, hips, and knees into a straight line.

Summer is here and so is the heat! With such busy activity this season, we must remember to hydrate as the high temperatures can be draining. New pickleball and bocce courts are in full swing with fun competition, which could result in a few sore muscles. Consider a rejuvenating and relaxing massage of homeopathic Arnica blended oils. This will target those aches and pains, creating a sense of comfort and balance. A hydrating facial is also a great way to soothe your complexion. Treat yourself and your visitors to professional and enjoyable spa treatments. The spa is in the fitness center, and a variety of specials and gift certificates are available.