Core, Core, and More Core!
I feel great! Do I still need to do core exercises?
Yes, yes, and yes! I’m sure yo’ve heard the old adage “if you don’t use it, you’ll lose it.” Well even though you may think you are doing tons of core work when you are at the gym by doing a plank, deadlifts, and some abs, you aren’t working your core enough.
In order to truly maintain your core, you need to do at least 4-6 exercises geared solely on the core- I refer to these exercises as micro-movements. Sure, you’re working your core when you are doing box jumps and squats, but you are doing macro-movements and your core in engaged, not being isolated.
The sole premise for doing core exercises is to increase the endurance of the really small muscles (intrinsic) of the back (multifidus, rotatores, interspinalis, ) so your back doesn’t fatigue as quickly. It is not about power and strength, which is really what squats, deadlifts and back extensions are for. Don’t get me wrong- if you have a healthy back, these are great exercises to incorporate into a well rounded workout routine.
Here are many examples of core exercises you should incorporate into your exercise routine:
Single leg Bridge
Supine Heel Taps
Ball Core Exercises
There are a plethora of exercises to choose from so don’t limit yourself to just the ones mentioned above. If you want an individualized program based on your back concerns, please book an appointment and we will be happy to design one for you.
Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic