CORE CONNECTION IN DAILY LIFE
The core, encompassing the muscles in your abdomen, lower back, hips, and pelvis, is fundamental to overall physical health and functionality. Maintaining a strong core is crucial for our stability. This stability assists in injury prevention and balance as we go throughout our daily activities. Your core is more than just your abs; it's the powerhouse of your body. So how can you strengthen this powerhouse to reap these benefits? While core work is mostly viewed as planks and curl ups, you don’t have to roll out your mat to find your core connection.
The first way to connect to your abdominals is simply by breathing. Body Works Sports Physiotherapy, notes that “the most basic thing we can do to get that deep system working without the big muscles taking over, is to work on breathing pattern” (Core Strength 2024). Pilates emphasizes controlled breathing to engage the core during exercises. This technique can be adapted to everyday breathing. Breathe in deeply, expanding your rib cage out in all directions while keeping your shoulders relaxed. Purse your lips and exhale slowly, engaging your abdominal muscles by drawing your belly button in towards your spine and up towards your chest. This engages your core muscles and promotes mind-body connection. Come back to this breath anytime you need a reset and want to tap into your core!
The second method of connecting to your core is to be mindful of your posture during the day. While sitting at your desk during the day or watching TV in the evening, you could be working on your core strength. Keep your spine straight, shoulders relaxed back, and engage your abs by finding a neutral pelvis. When you begin the slouch over, the low back takes over. To keep your core active, maintain an upright posture and slightly tighten your abdominal muscles. Awareness of your posture while sitting at a desk, standing, or going on a walk can go a long way!
When you are mindful of your posture, you are naturally more aware of your pelvis. A neutral pelvis is a supportive position for your body, especially your core. This neutral pelvis is the same one we talk about in class, work hard to find and keep this position. Once the core is supported properly, everything else will be better because of it! Your core is at the center of it all and works hard throughout the day to help you stabilize. The only time the core is not engaged is when you are asleep. (Ribaudo, 2024).
Remember to tap back to your breath and be mindful of your stance. In addition to these daily check ins, stretching and strengthening our core are equally important! Check out Niche’s Top 10 Core Moves here to strengthen your core even more.
Sources:
“Core Strength – How to Activate Your Inner Core Muscles and Coordinate with Breathing.” Body Works Sports Physiotherapy, 2024, body-works.ca/physio-video/core-strength-how-to-activate-your-inner-core-muscles-and-coordinate-with-breathing/.
Ribaudo, Anna. “A Guide to Your Core Muscles, from a Pt.” Hospital for Special Surgery, 24 Feb. 2024, www.hss.edu/article_what-are-core-muscles.asp.