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health & fitness

Which Core Muscles?

by Paula Allia, PT, DHSc, MTC, OCS

he "core" is a term used to identify there is a muscle in the front of the lower spine and hip called the
the muscles that circumferentially psoas. If this muscle is pulling excessively on the front of the spine
T are present between the trunk and where it attaches, it can also pull that vertebra forward.
the proximal hips. There are several muscles There are exercises that can be done to help stabilize the spine in
associated with the core but which ones are any circumstance. At the same time, there are exercises that should be
important? avoided that can exacerbate the problem.
Actually, all of the core muscles are When starting your journey, it is recommended to follow this
important. Proper balance between these advice: Many people implement yoga into their exercise routine BUT
muscles allows for fluid movement without with a spondylolisthesis caution needs to be taken. The backward bends
excessive pulls in one direction. There are checks and balances in the in yoga or a cobra, especially when holding this position, is not advised.
muscles of the trunk just like there are in the arms and legs. Quick motions backwards are not advised.
Though wanting to keep balance between the muscles, there Keeping the back limber within a normal range should be safe as
are also times that one may need to focus on certain muscles. This long as pushing the vertebra forward is not excessive.
particularly holds true when there is back dysfunction. Strengthening the transverse abdominus (TA) is pertinent to
What is back dysfunction? This could be anything from joint keeping the back in check. This activity is good not only supine but
irritation, excessive or deficient motion, or even any degree of disc while upright as well. It is the abdominal bracing of this exercise that
dysfunction. provides support to the spine while performing activities.
As the body ages, the spine breaks down, the discs often lose some Strengthening using pelvic tilts laying down is a good way to learn
height due to losing some fluid, the back joints get strained, and the to control the lower abdominals.
muscles get either tight or stretched. Many results are dependent Pelvic clock exercises help teach people to control the lower core
upon a person’s occupation, activities, or even from habits, both good muscles and get them activating while coordinating movement.
and bad. Eventual progression with abdominal bracing and strengthening of
There is dysfunction in the back that one vertebra becomes the multifidus, quadratus lumborum muscles, and hip muscles teaches
misaligned forward. This is called a spondylolisthesis. This problem awareness with movement. Avoid:
can occur in the spine for many reasons and if present it is important • Hyperextension exercises
to do certain exercises and avoid other ones. • Rotational exercises, especially using weights
This forward slip of a vertebra forward on the one below can • Quick backward motions
happen at any age. If an adolescent has their problem it could be due • Bench exercise that are done with hyperextension and no
to laxity in the ligaments and muscular imbalances. Gymnasts and abdominal bracing
even divers can develop these issues with ongoing repetitive motions Be smart with the types of exercises that are performed. Learning to
backwards. Stress fractures can develop in the spine contributing to control the core musculatures is key to longevity of the spine. Excessive
this progress dysfunction. wear and tear from repetitive motions without proper movement
Adults can develop this spondylolisthesis from wear and tear patterns can prove detrimental. It is best to perform the recommended
as well. Usually, if they develop this issue it is due to some spinal exercises and become body aware so that the spine is protected.
degeneration. There are many facilities in Naples that can help you
Overall, compressive forces in the spine can occur when the low understand how to activate the right muscles. Seek them
back is tight and the muscles are shortened on the backside. Also,
out if needed! Enjoy the process of getting to know the core!

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