The Core

This article was originally published in Magnolia Magazine

One of the most misunderstood “terms” in fitness is “The Core”.  This is a very complex topic which I will split into two sections within this post. In part 1 we will discuss several ways the core is described and part 2 will cover some general core training concepts.

PART 1

I often see people in the gym doing endless crunches. When asked why they will often say “I’m trying to protect my lower back by strengthening my core”, but in actuality they are really just working their “abs” (primarily the rectus abdominis i.e. “six pack” muscle).

The thing is, you can have a “six pack” and still have plenty of back pain issues. In fact folks who do an overabundance of “crunching” exercises commonly create muscle imbalances which can actually lead to, or in the least, exacerbate lower back issues.  In fact I have completely discarded crunching movements both for my own training and for my personal training clients and Boot Campers. I have replaced these with much safer core stability exercises which have eliminated the risk, increased the rewards from a functional standpoint, and yet still give the same basic results aesthetically. 

Stuart McGill, a world renowned spinal biomechanist/author from Canada has written extensively about the dangers of too much spinal flexion (such as “crunching” movements), on the intervertebral discs. These discs are like cushions located between each of the vertebrae of your spine. Injuring one’s discs can lead to debilitating and long term physical issues often requiring surgery. The last thing we should ever do is risk damaging these critical structures through bad choices in our exercise program!

In fact, not only are spinal flexion movements a bad choice but also exercises that force rotation on the lumbar spine (i.e. lower back). The lumbar spine’s total rotational degrees are around 13 from top to bottom according to well known Professor of Physical Therapy Shirley Sahrmann. Therefore, placing rotational shear forces on it is a very bad idea. Twisting crunches, a very popular exercise, should be especially avoided since they combine both spinal flexion and rotation.

 So what IS the core?

That is actually a very good question because there is no one clear cut definition. I wanted to share several of the diverse descriptions one may encounter from various reputable resources. What follows will illustrate the complex nature of trying to define the core and the need to have a well rounded training program to properly develop it (i.e. not just “bunches of crunches”).  

According to ACE (American council on Exercise) Personal Trainers Manual 4^th edition, the term “core” generally refers to the muscles of the lumbo-pelvic region, hips, abdomen, and lower back. 

The NASM (National Academy of Sports Medicine) Essentials of Personal Fitness Training 3^rd edition, describes the core as the lumbopelvic-hip complex, the thoracic and cervical spine, where the body’s center of gravity is located and all movement begins.

It further states that there are 29 muscles that attach to the lumbo-pelvic-hip complex.

Mike Robertson, well known Corrective Exercise/Performance Enhancement specialist, describes the core as a BOX with:

·         The diaphragm on the top

·         The pelvic floor on the bottom

·         The abdominals (rectus abdominus, transversus abdominis) in the front

·         The back muscles (spinal erectors, multifidi) in the back

·         The lateral stabilizers (quadratus lumborum, internal and external obliques) on the sides.

He also mentions how muscles like the gluteals and lats play an integral role in stability as well.

Mark Verstegen, world class strength and conditioning coach and author of the “Core Performance” book series refers to “the pillar”. This includes the muscles of the front and back of the torso plus the shoulders and hip musculature (imagine a statue missing the arms and legs, what remains would be “the pillar”).

Ground breaking fitness author/teacher Paul Chek long ago wrote about the core as having an “inner” unit and “outer” unit.  He uses a helpful visual image of the mast of a ship.

The Inner Unit (the “stabilization system” of the pelvis and spine) are the deeper core muscles and function like the small “guy wires” that run along the mast and connect it from segment to segment (like the small muscles of the spine that connect vertebrae to vertebrae along with other deep spinal muscles). Without those smaller wires creating intersegmental support it would be very difficult for the larger wires to withstand strong forces.

The Outer Unit are the larger abdominal and back musculature, which are closer to the surface of the body (i.e. “superficial” muscles). These function like the larger guy wires which are connected from the top of the mast, run diagonally, and are anchored a distance from the mast.

These muscles are sometimes referred to as the “movement system”. However this is somewhat misleading since the “outer unit” muscles contribute significantly to stabilization.  In fact, the muscles of the core, even the “abs”, primarily function as stabilizers in day to day life and actually resist various forces in order to protect the spine as opposed to creating movement.

PART 2

Now I'd like to explain some ways of training the core that work from the standpoint of core stabilization. We will focus on exercises that actually resist spinal extension, lateral flexion, and rotation. Having this ability will go a long way towards keeping your spine safe. This will also provide a stable base that will allow the extremities to produce force in order to carry out various activities. When working efficiently, the deep muscles of the core should activate before the muscles of the extremities.

 
Exercises (I will post some links at the bottom that have demonstrations of core exercises)

Bird-dog (anti-rotation/anti-flexion): The Bird dog is performed starting on all fours. This is called the Quadruped position. The basic execution of this exercise is to extend the opposite arm and leg away from the center of your body. Your head and neck should remain in line with your spine.

This exercise can be modified by first just lifting one hand and then one leg at a time. You can then progress to just barely lifting the opposite arm and leg, eventually working up to the full expression of the exercise. The idea is to extend the limbs without allowing the torso to rotate or collapse into a forward flexed position. This exercise also works the muscles of the back, hips and shoulders, which are all technically part of the core.

Forearm Plank (anti-extension): The idea of this exercise is to keep your body straight like a plank of wood.  It is performed by placing your forearms on the ground with the hands in a “thumbs-up” fist position. You want to make sure your elbows are lined up directly below your shoulders.

The full version of this exercise would be performed on your toes. You can also modify the plank by performing it on your knees.  The idea of this exercise is to keep the belly from sagging downwards which would place your lower back into an overly extended position. You also want to make sure you don’t arc your hips upwards which would remove much of the stabilization challenge to the core musculature while also reinforcing bad postural positioning.

The muscles of the shoulders and hips should be strongly engaged as well. A good cue is to squeeze your gluteals in the back and contract the hips and thighs in the front (this is called a “co-contraction). Keep your head and neck in line with your spine at all times. Typically you will hold this position statically for time. Start with 8-10 seconds eventually working up to 60 seconds.  When you reach this point, you can make the exercise more advanced by lifting one leg at a time to increase the stabilization requirements.

Side Plank (anti-lateral flexion): The Side Plank works the lateral (side) flexors of the torso and abductors of the hip (which are the muscles that lift your leg to the side). It is performed by first lying on your side with your elbow bent with your hand in a thumbs-up fist position. Your shoulder should be directly in line with your elbow.  You then lift upwards bringing your legs,hips and torso off of the ground. Make sure you keep your head and neck in line with your spine and do not allow your torso to rotate forwards or backwards.

The full version of the side plank would be to have your feet stacked one upon the other. Modifications include having both knees bent, the bottom leg bent with the top leg straight, or both legs extended straight but with the top leg staggered in front of the bottom leg.

Like the Forearm Plank start with 8-10 seconds and work up to 60 seconds over time. Side planks can also be performed for repetitions by lowering down and back up again. Ideally, try not to lower completely to the ground between each repetition.  

GROUND BASED EXERCISES

Unilateral rows and presses:  There are many ways to work the core in combination with other muscles. Two of my favorites are Standing Rows and Presses using anchored elastic resistance (my favorite) or a cable machine. By standing in a Split Stance Position (one foot in front of the other), and performing pressing and rowing movements you engage your entire kinetic chain from the feet through the hips and torso, along with the primary mover muscles.  

You can perform these exercises bilaterally (both arms at the same time) or unilaterally (one arm at a time) which impacts the stabilization requirements of the core in a different manner. Bilateral Pulling (i.e. rowing) movements will work the core in anti-extension, Bilateral Pushing movements (presses) will work the core in anti flexion, and both unilateral pulling and pushing movements will work the anti-rotation function of the core as well.

This type of training approach was briefly introduced in my article on Functional Training where I discussed the concepts of “Ground Based Training” and “Stabilization Limited Training”. This is a great way to get more “ bang for your buck” in your training program by training several strength components at one time.

One is only as strong as their weakest link. If that weak link is one’s core then that will always limit how safely and effectively you will be able to perform various activities whether in daily life or recreational/athletic activities.

 LINKS TO VIDEO OF CORE EXERCISES

Craig Ballantyne: Plank, Side Plank, and Bird Dog

http://www.youtube.com/watch?v=wS-oq6EPiPU

Split Stance Cable Row (Mike Robertson)

http://www.youtube.com/watch?v=EBSMNJi5nNE

Split Stance Cable Push (Mike Robertson)

http://www.youtube.com/watch?v=lUSST6QImUI

Stuart McGill: Core Values (Note: this has an advertisement before playing the featured video, it also shows several other excellent core exercises)

http://www.youtube.com/watch?v=kukmaW9CmSU

Scott Fishkind/Time4You Fitness

http://www.time4youfitness.com

Introducing Functional Training

This was originally published in Magnolia Magazine

Most modern fitness facilities are primarily equipped to favor a bodybuilding oriented approach. This involves training isolated muscle groups using single joint exercises that move in one plane of motion (usually forwards and backwards, aka the “sagittal plane”). These exercises are also often performed in a seated or lying position using machines or benches that create external support for the body.


There is nothing wrong with utilizing a bodybuilding methodology and if you have aesthetic goals this approach is very effective for creating a strong stimulus for those specific muscle groups.

The only limitation of only using a more isolated bodybuilding approach is that this type of training often creates a lack of true integrated, “functional” strength. This is because one doesn’t learn how to stabilize or coordinate their musculature in the way they need to function in daily life.


The body is designed to work in integrated movement patterns often transferring force from the ground upwards through its various segments. These interconnected segments are referred to as the “kinetic chain”.


Let’s look at the chain of events involved in performing a very common task such lifting a box off of a floor to place it on a table. One has to bend, reach for the box, pull it towards the torso, extend the body upwards, turn from the hips, move towards the table and finally extend the arms in order to place it on a table.


That synchronized sequence of movements requires precise timing of the neuromuscular system to move smoothly while also having the strength to move some segments while stabilizing others. If one tries to do this without properly integrating the entire body then one can easily overstress one or more segments of that chain which can lead to injury.


Unfortunately, the isolated type of training I discussed above will not only neglect to enhance these types of integrated movement patterns, but it can actually disrupt them. This is because the muscles do not learn how to fire in the correct sequence for the necessary tasks of mobility or stability.


In more recent years there has been a return to a more integrated approach which is referred to as “Functional Training”. Unfortunately the name “Functional training” has sometimes been misused and some people associate it with doing exercises that resemble circus acts and/or the use of specific fitness tools (Swiss balls, Medicine balls, BOSUs). While these are excellent tools, they are often used in a way that is anything BUT functional. It is not the tool that makes an exercise functional but rather the application and context.


One way functional training may be described is as “training movements rather than isolated muscles”. These movements can also be subdivided into 5 fundamental movement patterns which consist of Bending and lifting (i.e. squat), Single leg (one leg balance or lunge), Pushing, Pulling and rotation.


From the perspective of time efficiency, one can train the entire body just using five exercises that utilize these basic movement patterns. By doing a circuit consisting of these primary movements (plus a warm-up and cool-down) one can cover a lot of ground in a short amount of time.


Another common element of functional training is “Ground Based training”. These are exercises performed from a standing position (such as a split stance) and rowing or pressing with cables (or elastic tubing). This type of training has stabilization requirements from the ground upwards. By performing these exercises unilaterally (one arm at a time) you can create even more core stabilization since you will have to resist rotational forces by this uneven (asymmetrical) loading.


This training is also a form of “Stabilization Limited Training” (SLT) because one can only push or pull as much load as their ability to stabilize it. This approach means than one will typically have to use less loading compared to exercises that use the assistance of a bench or machine to help stabilize them. While not great for the ego, SLT is hard to beat in terms of creating the type of usable strength one is more likely to require in day to day life.


As one advances you can even take this type of training farther by combining several types of movements into one exercise such as a “squat with a cable row, or split squat with a cable press. With just those two combination exercises you are able to train four out of the five fundamental movement patterns.


I want to emphasize that this article has left out many other aspects of what may fall under the umbrella of functional training; it is merely an introduction to this approach.


I also want to stress that I do not believe that training has to be mutually exclusive and consist of ONLY functional types of exercises at the exclusion of all others. In fact I often like to combine a functional circuit with more traditional strength training within the same workout. This way you get the best of all worlds, or what well known strength coach J.C. Santana refers to as “Strength you can use!”


Scott Fishkind
http://www.time4youfitness.com/

Flexibility: More Than Just Stretching

Note: This is an edited version of a previously published two part article in Magnolia Magazine

In a previous post I used an example of how important it is to create flexibility in one’s tight areas and strengthen their weak ones in order to help create muscular balance. In this article we’ll speak more specifically about flexibility as a key component of fitness.



Most people typically have some type of muscle imbalance(s). This may be due to a variety of reasons such as performing repetitive tasks, hours spent sitting in front of a computer or driving, previous injuries or just being sedentary. Any and all of these things could contribute to muscle imbalances which will likely have a direct impact on our posture.


Likewise, our posture in and of itself can contribute significantly to these imbalances. Holding our bodies in less than optimal positions for hours throughout the day (not to mention awkward sleeping positions) is a form of repetitive stress that can negatively alter our physical structure.


In many cases, the cause of these issues can be determined based on the person’s injury history, lifestyle, leisure activities and occupational stressors.


Even apparently healthy activities can create imbalances if they are repetitive or one-side dominant. Examples of these types of activities are golf, tennis, or even bowling among others.


Regardless of how these imbalances were created, they should be dealt with before putting any significant exercise stress on one’s body. If one has any pain that is a concern, they should first be evaluated and treated by a healthcare professional before moving into an exercise program.


A common issue for many folks is an overall feeling of discomfort and stiffness in their bodies that prevents them from feeling or moving well. Fortunately, these types of issues can often be helped by a blend of gentle movement, various flexibility techniques and easy to moderate resistance training to create overall musculoskeletal balance.


The body is incredible adaptable and I’ve seen clients go from feeling sluggish, tight and having low energy levels to rapidly transforming how they move while increasing their energy levels in a relatively short amount of time. Flexibility is a key factor to their success!


There are two main categories of flexibility that we’ll be discussing. The first is “Stretching” and the other is “Self-Myofascial Release” (SMR).  Even though SMR is usually performed prior to stretching, I thought it would be best to start with stretching since it is much more familiar to most people.


STRETCHING TECHNIQUES

Static, Active and Dynamic stretching are the three most common types utilized.


Static stretching is the most familiar type. You gently move to the point of slight tension and hold for a minimum of 20 seconds. Static stretching can help correct muscle imbalances since it can help create more permanent types of changes to the tissue affected.


Active stretching (technically called “Active Isolated Stretching”) is performed by moving to the point of slight tension but only holding for about 2 seconds before releasing it to the start position. You would then repeat this for several repetitions. This type of stretching is an excellent pre-activity warm-up but it can also be combined with Static Stretching during the cool-down.


Dynamic stretching uses force and momentum to move through a joint’s available range of motion. This is a more advanced technique which is also used as a pre-activity warm-up and especially helpful for preparing for activities at a higher level of intensity. Some examples of Dynamic Stretching are bodyweight squats and lunges as well as whole body movements using a medicine ball.


One very important point I want to make is that stretching should generally follow some gentle warm-ups rather than being used as the warm-up itself. Studies have shown that an elevation in core body temperature of as little as 1 to 3 degrees increases muscle elasticity and diminishes stiffness.


Examples of a common pre-stretch warm-up would be gentle walking or slowly pedaling on an exercise bike (with very light resistance). I personally like to use “Three Dimensional Warm-ups” which incorporates various small and gentle movement patterns for both the lower and upper body.





SELF MYOFASCIAL RELEASE (SMR)

Self Myofascial Release (SMR), is a fancy term for self massage. “Myo” means muscle and fascial refers to the web of connective tissue (“fascia”) that runs throughout our entire body.


SMR uses various tools such as foam rollers (which are sort of like very dense, thick pool noodles), tennis balls, and other popular devices such as “The Stick” and “Tiger tail” (which look like variations on rolling pins). There are other devices as well and fitness equipment manufacturers keep coming up with new and interesting tools for specific types of SMR.


The basic technique for SMR is to roll the device over an area (such as the calves) until you find a tender spot. These areas are typically “knots” (aka “adhesions”) in the muscles. You generally hold the SMR tool over that area for 20 to 30 seconds until it starts to release.


It’s the same basic process as when a massage therapist holds a knot and then it releases and it’s based on a neurological mechanism which is too complex to get into in the context of this article. I do want to state however that SMR techniques are not a replacement for a skilled licensed massage therapist who can perform deep tissue work.

 That being said, SMR is an excellent and convenient tool for enhancing flexibility and can also be a useful adjunct to massage therapy since most folks can’t get to a massage therapist on a daily basis.


Our bodies consist of a series of interconnected segments that contribute to movement from the feet upwards. This is called the “Kinetic chain”. Because of this, I always like to start with the bottoms of the feet first. We start by massaging the plantar fascia (in the soles of the feet) with a tennis ball before moving on to the other SMR tools to work the calves, hamstrings, glutes, etc.


Most folks new to SMR will tend to feel pretty tender in the beginning so we usually will do the feet, calves and hamstrings and then eventually build on other segments over subsequent sessions as appropriate. There are also ways to modify the technique or use different tools to either lessen or intensify the amount of pressure used.


As a personal trainer, the process of performing SMR works on two levels. On one level it is a great way for folks to improve their overall tissue quality and on another level it is an excellent opportunity to get feedback from my clients. This allows it to serve as a form of “assessment” that takes place in the early part of each session. They can inform me of the areas that are really “talking to them” or that have improved which I can track from session to session.


Even if one isn’t working with a personal trainer one can keep notes to see if they are making progress. In general, healthy tissue shouldn’t hurt so as your body starts to responds positively by consistent use of SMR and stretching you should eventually get to the point where it just feels really great to perform these activities.


After doing SMR we will then move into the stretching techniques that are most appropriate for the person’s needs. The combination of SMR and the various stretching techniques can really help you take your flexibility to the next level.


It is important to note that there are some medical conditions such as peripheral neuropathy and varicose veins (among others) that may be a contraindication for SMR so it’s important to check with a health care professional if you have any preexisting conditions such as these before utilizing this flexibility technique.


Also if you are having any consistent pain in your muscles or joints you should get evaluated by a health care professional before engaging in SMR.