What Are Core Muscles And What Do They Do?

To plank or not to plank? That is the question!

As physiotherapists, it is common for us to ask a patient if they have done Clinical Exercise before. The answer we usually hear is as follows.

“Yes, I’ve done Clinical Exercise before, at the gym. I do planks, sit-ups, leg raises, crunches and heavy weights to increase my core stability. That counts, right?”

The reason we ask this question, is because Clinical Exercise dramatically increases your core strength which is why many of the exercises performed fall into the category of “core strength exercises”.

But are the above exercises Clinical Exercise / core strength exercises? And will they truly help to stabilise your core and prevent future injuries?

To answer this question, we first need to understand what the words core and core strength actually mean.

 

What is your core and what are “core muscles” and “core strength”?

The answer to this is a complicated one. The word “core” generally refers to the central stability portion of your body, also known as your torso.

Your core is what your arms, legs and head are attached to, and what they move on.

You core must be stable enough to allow precise, fast and strong movements of the arms and legs, and it must be the right shape to enable this (i.e. good posture) so that it can perform this function properly.

Core muscles

Core muscles refer to all the muscles that surround your core.

These include some small muscles and some big muscles. Muscles that produce movement and some that do not.

If your fitness and health goals include having a stable core, improving balance, increasing the distance you can kick a football, throw a netball, run or simply to improve your ability to recover after an injury, then you must understand your core muscles before you can strengthen them.
 

Types of core muscles

The first type of core muscles includes those that are larger, generally closer to the surface and that produce movement. Their purpose is to switch on when you need to move your body and then switch off when they are no longer needed.

The second type of core muscles are those that are smaller, deeper and designed to provide long-lasting stability and control of your inner core.

Improving core strength / stability

Although both types of core muscle are vital to your core stability and preventing injuries, it is very important that you are first able to isolate your deeper, endurance core muscles by holding a contraction in various positions combined with various arm, leg and trunk movements.

Once you can master these simple exercises, you can then start working on more and more difficult exercises to challenge your control and ability to hold a core contraction.

As you get better at these key Clinical Exercise exercises, you will be able to perform an increased number of exercises involving the larger muscles required for movement (e.g. abdominals and obliques), but only if you can sustain a contraction of your deeper core muscles at the same time.

Preventing neck & back injuries

In order to protect your back and neck (and the rest of your body) from injury whilst improving your core strength, you must ensure you can activate, isolate and maintain your deep core muscles prior to performing advanced exercises, such as the plank and crunches.

If you don’t have control of your deep core muscles prior to attempting these exercises, you risk seriously injuring your body, which can result in a lengthy recovery period, and persisting injuries.

 

Who should do Clinical Exercise?

Clinical Exercise is suitable for you if you’re looking to improve your strength and agility in a wide range of activities from sports to everyday physical activities such as carrying, lifting and twisting.

Whether you’re running, golfing, playing tennis or a new mum looking to regain your fitness, chances are Clinical Exercise will help you achieve your health and fitness goals safely and effectively.

Many people of varying fitness levels who try Clinical Exercise notice improvements in a wide range of areas, such as their range of motion, flexibility, posture, and core strength. Along with decreased neck and back pain.

 

Where to start Clinical Exercise and improving your core?

If you’re interested in how Clinical Exercise exercises can improve your core strength and stability, you might want to try Clinical Exercise.

Clinical Exercise involves a series of unique exercises, specifically designed to gradually improve your core at your own pace, conducted by a trained Physiotherapist.

Back In Motion provides Clinical Exercise at a number of our clinics, and you can contact your nearest clinic to get involved.

So in answer to our question: “To plank or not to plank?”. Only if you already have good core strength!

 

Mandy Lowe - Physiotherapist and Director, Back In Motion Mentone