As a physical therapist, I am constantly teaching people how to activate their core. Most people view “core activation” as a strong contraction of their abdominals. This is a poor way to view the core as it is functional. The muscle they people typically associate with performing a crunch is the rectus abdominis or our “6 pack ab” muscle. This muscle really is only used for forceful flexion of the torso. How often do we do that?
Your true core consists of the spinal extensors, the quadratus lumborum, the abdominals, your diaphragm, your pelvic floor, and your deep hip muscles. These muscles work synergistically to provide stability and properly transmit force through the rest of the body.
How to Activate the Core
- Lay flat on our back with your knees bent
- Take your fingers and press them onto the lower abdomen
- Take an inhale and on the exhale tighten your stomach muscles to help bring the belly button back towards the spine
- While breathing, hold the contraction for 10 seconds
This should feel like a gentle tensioning contraction under the tips of your fingers.
While you are activating your core, your 6 pack abs should not get recruited. There should be no muscles bulging outward.
Additionally, your ribs should be flush with the rest of your abdomen, that way you are not arching your back. Practice this and it will help you to perform exercises correctly and prevent injury.
If you’re experiencing pain or discomfort in your core — or any part of your body for that matter — give us a call at (212) 475-8104 or click here to learn more about our physical therapy practice in New York City.
