How to Find Your Core
Your core is just a breath away!
What do you think of when you hear the word “core”? Six pack abs? Sit ups, planks and supermans?
The core is not any one muscle or even a muscle group for that matter. It is a system. It is made up of the muscles that have the role of stabilizing the skeletal system. They are your shocks and suspension system and are anatomically quite small and often neglected.
The “core” of your spine, for example, is the multifidus (yellow). It lines each individual level of the spine from the base of the skull to your sacrum. Individually, they extend and rotate. When they work as a group or as a system, they maintain the suspension and the fluidity of the spine. They provide the “lift” required to maintain your spine alignment against gravity.
Stability in the body starts with the spine and then extends out through the joints closest to it - the hips and the shoulders. From that stable platform, limbs can move and do all the fun things we like to do. When there is poor activation of these deep core muscles it is like driving around in a car without a shock and suspension system.
Finding the deep core in the torso starts with the breath. When your diaphragm is relaxed and retracted in a complete exhale, the abdominals and the multifidus will turn on. Find out how to turn your multifidus and your deep abdominals back on by watching the videos below. Be sure to learn how to perform diaphragmatic breathing from the last post for the best results. Practice this in 2-5 minute blocks if you can! The more you practice, the faster your brain will learn!
You can now work with Kim’s clinic tested and award winning easy to follow self guided course through Patreon!
Find your core lying down. Practice this before getting out of bed in the morning or before going to sleep - or even if you just want to relax! This technique also helps to settle the nervous system and is like a “chill pill”.
Find your core in sitting. Practice this throughout your day especially when at your desk, in the car or surfing on your phone/tablet
