The “Core”, What is it and how do we strengthen it?

The “core”… No its not just those rectus abdominus weatherboard abs we all seek to attain. The core is a series of muscles which exist on all sides of the spine and help create support and stability for the trunk and pelvis. Some of these muscles include your erector spinae, transverse abnominis, internal and external obliques, quadratus lumborum, multifidus, latissimus dorsi, diaphragm and pelvic floor.

These muscle groups are important to target and build capacity in a number of injuries and play a huge role in the road to recovery. Not only in the obvious ones like low back pain, but also for a number of low body injuries at the hip, knee and ankle, and even injuries up the chain in the shoulder. The body is the master compensator and will always find a way to get the job done. So, without a solid base of support in your trunk, excess loading up and down the chain will often occur. By including accessory core exercises in our rehab or strength training we can ensure our recovery is optimal and our body is working at maximum efficiency.

Here are a few of my favourite accessory “core” exercise which I like to include in strength and rehab programs:

Core Sit

The Birddog Row
Renegade Rows
Palloff press
Earthquake Walks
Joel Adelman – BeFit Training Physio Coogee

Joel Adelman – BeFit Training Physio Coogee

Joel Adelman is a physiotherapist based in Coogee in the Eastern Suburbs of Sydney. Joel has successfully treated musculoskeletal problems on the basis of a thorough assessment and diagnosis coupled with evidence-based rehabilitation programs tailored to the needs and goals of each individual. To book a consultation, click the link below.

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