Core Muscles
There are 2 types of core muscles; deep and superficial core muscles.
Your deep core muscles are your main core muscles, and they include;
- Transversus Abdominus or TABs
- Oblique Abdominal muscles
- Pelvic floor muscles
- Deep back muscles (Multividus)
- Hip Extensor (Gluteus Maximus) supporting your pelvis
- Rotator Cuff muscles around the shoulders
- Deep Neck Flexors
These deep core muscles should be targeted first before targeting the more superficial Core muscles such as;
- The Rectus Abdominus or “6 Pack Muscle”
- The Gluteus Medius and Minimus
- The outer back muscles or Erector Spinae
Why should we strengthen the core?
There are huge benefits to strengthening the core muscles, including;
- Reducing back pain
- Increasing endurance when exercising
- Improving posture
- Injury prevention
- Improving balance and stability
How do we strengthen the core?
Our treatment of choice in Kilkenny Physiotherapy Clinic to strengthen the core is Pilates. Pilates classes involve a series of exercises which target the deep core muscles, and ensure that these muscles are targeted before the superficial muscles.
Although a lot of people may be doing core at home or in the gym, they may be targeting the superficial muscles as opposed to the deep muscles. As a result, they may in fact be inhibiting the deep core muscles, which have an important protective role.
Because of this, when people present in our clinic and tell us they are doing core exercises, we usually get them to show us what they are doing. Most of the time they will be using their superficial muscles, and not be engaging their deep core muscles.
We a liken this type of core training to trying to support a wall on a house with scaffolding, but building the scaffolding about 10cm away from the wall, so the wall can still move, the bricks can shear and ultimately the wall may crumble. Similarly if the deep core muscles are not supporting the spine the joints can shear and become damaged, and the proven benefits of deep core strengthening will not be obtained.
As all our Pilates Instructors and Core Strengthening and Strength and Conditioning Coaches are first and foremost Chartered Physiotherapists, you can be guaranteed that Deep Core Strengthening will be taught correctly in our clinic. We are trained to palpate muscles to check which ones are working, meaning we can ensure you are recruiting your deep core.
