core stability

How to Engage your Core Effectively

The mechanics of the core

Using your core properly is one of the most powerful ways you can influence the health of your spine and maintain its integrity long into life. Unfortunately, fewer people than ever even know what their core is, let alone how to use it properly. Understanding your core is a key insight into understanding your body and how it experiences pain. 

Here are some core facts to remember

The core is not one massive glob of muscle, but several distinct muscle groups including:

  • Transversus abdominis
  • Multifidus
  • Diaphragm
  • Pelvic floor muscles

All of these muscles work in unison to stabilize the abdominal region in the body, including (most importantly when it comes to back pain) the lumbar region of the back. Most times when we use our core, it is subconscious, so in order to start using proper core mechanics, we want to start being conscious of when we engage the core muscles!

Engaging the core

Place your hands on your stomach and engage your core, in whatever manner that means to you. Now try the following: 

  • Two fingers on your hip bones 
  • Move hands 1 inch toward belly button
  • Then move hands 1 inch down toward feet 
  • Now contract your core muscles

Under your fingers, you should feel a slight tightening; this is proper engagement of the core. Anything more, and other muscle groups are most likely being engaged to help stabilize the core. Knowing how to properly engage the core helps you gain the most out of core stabilizing exercises which are a key part of our wellness plan at Scorca Chiropractic. If you are interested in finding out more about your core, and how we can use it to maintain excellent spinal health, give our office in Fremont a call to schedule an appointment today. 

Leave a Comment

You must be logged in to post a comment.