(image: http://robertsontrainingsystems.com/img/userPics/image005.jpg)

The topic of core training is a rubix cube for me. I pick it up, play around with it for a bit, and then put it back in the drawer for a while. We all have our own ideas and beliefs about how we address the core problem. Core stabilizing, pilates, front and side planks done till your eyeballs bleed, and constantly contracting the abdominal musculature to maintain neutral spine at all times during training.

Some questions…

Does a neutral spine guarantee safety and even core control?

If the core is indeed “weak”, how much strengthening is needed for that person, and how does it relate to their function?

What could be potential causes of a weak core?

My musings about the problems with traditional core training and where we should be heading more towards:

Just tensing the muscles to maintain neutral spine is not enough. Abdominals are phasic muscles, which are meant to contract and relax. If chronically tensed, this will affect digestion, bloodflow, muscle recovery, respiration, posture, and de-stabilizing of the deep stabilizing muscles of the body (deep fibers of the psoas, multifidus, paraspinals, rotatores,etc). As an end result, this may do the opposite effect of what we seek to do. Teaching “Core awareness” and “Core control” as opposed to “Core strength” and “Core Stability” would be a better approach.

Core training should be from the ground up, making sure all the joints are working well together, functionally, along with the aforementioned awareness and mindful practice. What about the feet? Are the feet sending the right sensory input up to the core to allow it to respond to movement changes? I guarantee that most people’s feet aren’t as functional as they think, and the overly-padded shoes don’t help.

It would be disadvantageous to go with the reductionist approach of just telling someone to maintain neutral spine when a fitness coach’s purpose, i believe, is to encourage an exploration of the myriad of movement possibilities held within the human animal. Releasing fear by not being afraid to move outside of neutral is a true celebration and liberation of the human experience. The more movements a person can do under control, the better off the body will be. This, of course, doesn’t mean that someone should do heavy back squats with 500 pounds, however the body is designed to go into spinal flexion, for example (e.g.-grabbing something off of the ground).

Traditional Core stability training is a reaction meant to control the physical body and the torso to “protect”. However, this is a fear response which further spirals the body downwards towards functional movement inhibition. Function, the way the body’s joints work together as a unit, and in the body’s designed postural alignment, is more important than any one muscle group.

I believe a movement practice should be to make smarter, more functional bodies which transcend the “core” by itself.

“When one picks out anything in nature, he finds it is attached to the rest of the world” -John Muir

Charlie Reid Uncategorized