Strengthening Your Core
Strengthening Your Core
Today, core strengthening is the new catch phrase used by those who work out. A strong core is more than "six-pack abs"; it is your body's power zone-the beginning of all movement. The body's core includes the muscles of the shoulders, the chest, the abdomen, the hips, the pelvis, and the upper to lower back muscles.1 A strong core helps your extremities do a better job while exercising, while playing sports, or while doing everyday household chores. If you are an athlete, a stable base is particularly important so you can react to the changing demands of your sport. For example, a strong core allows a baseball or softball player to adjust his or her arms to swing at a pitch in different areas of the strike zone. If the player does not have a strong core, the swing will be less powerful and less efficient.
Additionally,
a strong core helps an athlete accelerate, decelerate, and stabilize the
body during competition. Core strength increases the amount of force your
body produces, improves balance and body awareness, and decreases the incidence
of overall injury.2,3
For a baseball pitcher, 60% of the power generated during a pitch is from
the core. Therefore, if a pitcher has a strong core, his or her balance,
control, and power are greater. A strong core lets the pitcher's body swivel
around a strong base, taking more stress off the arm and dispersing the
forces throughout the entire body. With a strong base for support, improved
balance during the pitching motion allows the pitcher's arm to be in a
better location to make a more accurate pitch.
During
workouts train your core before your extremities (arms or legs) because
the core provides the strength that allows your limbs to position themselves
according to the demands of the activity.2
Core exercises should progress from simple to complex movements. For example,
lying on the floor, you could begin by performing crunches, then the training
program could progress to standing, and then to a more sport-specific activity.
Changing from known to unknown surfaces, such as training on a Swiss Ball
(a large ball made of durable vinyl), will help to improve your workout.
Other examples of progression include performing an activity from sitting
to kneeling, kneeling to standing, and two-leg to one-leg while standing
on an even and uneven surface. The progression of exercises forces you
to adapt to a changing environment. The more sport-specific your training
is the more aware you are to all of the demands the sport places on your
body. Your exercise program should include exercises that are up and down,
side to side, and, most importantly, rotational.4
Many activities in sports are rotational; therefore, you should train in
such a manner. Once a strong base is developed, you should progress from
slow- to fast-moving activities as long as technique is not jeopardized.
Core strengthening should be the most important part of your workout. You should exercise your core at least 3 times each week, and you should replicate the demands of your sport. Remember, you need a strong foundation to compete at your optimal level.
Lance Kelly, MPT, ATC
Columbus, Georgia
References
