Strengthening Your Core
Most people have probably heard that maintaining a strong abdominal core can help prevent back pain and keep good posture. But what about other functions such as digestion, breathing, circulation and other physiological functions of the body? Having a strong core is a key to maintaining good health, but it is important to know what the core really is and the most optimal way to keep it strong.
The core is a very complex group of muscles that start from the inside of the body with the diaphragm, pelvic floor muscles and deep abdominal muscle in the front, and vertebral muscles on the back of the body. The outermost muscles of the core consist of the rectus abdominis (six-pack) muscle in front, internal and external obliques on the side of the body, and the back extensor muscles that run along the spine. Other important core muscles include the muscles of the rib cage and muscles of the hip such as the hip flexors and gluteal muscles. When in balance, all of these muscles work together to maintain a healthy body and healthy strong core.
A strong diaphragm aids in increased air and oxygen, which drive most metabolic functions in the body, and proper expansion of the diaphragm aids in digestion by rhythmically massaging the intestine with each breath cycle. Taking strong, deep breaths, using the diaphragm and expanding the rib cage, is vital for maintaining good health.
Poor posture, stress and expanding waistlines can put a burden on the diaphragm and cause the muscle to weaken. People with poor breathing habits tend to practice stress breathing – taking short and shallow breaths and using the neck muscles and not expanding the diaphragm to get air.
Another poor but common breathing pattern is belly breathing, which happens when the transverse abdominis muscle becomes weak, allowing the internal organs to bulge out of the abdomen, causing a large, weak abdomen, and no way for the diaphragm to find leverage with each breath cycle. When the lungs fill with air, the belly pushes outward, as the rib cage is now unable to expand. This further weakens and stretches the transverse abdomens.
Another side effect of the weakened transverse abdominis and diaphragm is poor digestion. Without the gentle massage of the digestive system which each breath, digestion slows down considerably which causes gas and further bloating.
So how does one strengthen these two muscle groups? Exercise techniques such as Pilates and yoga tend to focus heavily on breathing and can be a good way to practice good breathing habits. Another good exercise is to focus on expanding the rib cage with each breath by drawing the tummy in and letting the ribs flare out. This can be done lying down on the back, placing one hand on the abdomen, and one hand on the rib cage. With each breath, the top hand on the rib cage should come up while the hand on the abdomen should move only slightly inward with inhalation and outward with exhalation. It is important to exhale very slowly through pursed lips to avoid hyperventilation.
Strengthening these muscle groups can be a slow process, but by practicing these exercises it will have a positive effect on overall health into the future.
