How to Improve Workouts Posture, Injury - Lifestyle and Beauty Fashion

HOW IT IMPROVES WORKOUTS

People get confused about it about what it means and why it's important so I'm just going to sort of address all those questions and try to answer them thoroughly the definition of the core roughly speaking is the body - the arms and the legs that's a good way to think of it it's a little bit more complex than that but in other words that means most of the muscles of your back your obliques and your abs the pelvic floor and the diaphragm a lot of people think the core is just your abs but that's a misnomer and a common one and I'm just going to briefly summarize all the muscles that are in the core I'm not going to go over them I'm just going to mention them so you're aware of what the contents are and you can look them up on your own and the first part of the core that I'm talking about is the back that includes the erector spinae muscles there's three of them that go from your lumbar to your cervical region those are the iliocostalis the longest amidst in the spinalis let's sort of get clustered together in anatomical terms into the erector spinae muscles as their name sounds that keep your spine erect the multifidus it's at the base your back it also helps keep you upright very important and that quadratus lumborum for obliques and abs there's four muscle groups there's the internal and external oblique internal and external obliques on the sides there's the transversus abdominus and the rectus abdominus so those for the pelvic floor is made up of the levator annie which has other sub components that I won't get into in the Egeus the diaphragm is one of the core muscles the muscle of respiration but it is a core muscle has a lot of attachments and I guess recruited a lot for core activity there's four accessory core muscles the latissimus dorsi the gluteus maximus trapezius and the iliopsoas and those four muscles have attachments to the extremities which is why they're not considered part of the core but they also attach to the core so they sort have one foot how does the court help my workout and/or make me a better athlete and the answer is pretty pretty straightforward I think if the core is utilized no matter what you're doing just that you stand up and sit down walking running jumping squatting pressing so we're going to golf club but baseball bat it is a in any full body functional movement which is basically anything that has to do with working out or sports the core is activated in some capacity you really can't detach it from most physical activity it stabilizes the pelvis and the hips and so anytime you're using your knees or your calves for the most part the core is is part of that and it's also true at the shoulder stabilizing the shoulder your anytime you're activating the shoulder you're using the core as well so any good work out a routine should be focused on the core at some point or have a heavy dose of core exercises in it to be considered a good workout and workouts that do include the core and build up core strength will improve your performance at all levels and all types of fitness so a strong core can improve a lot of your big compound lifts big Olympic lifts and it can also help with isolation exercises to some degree as well an example of how it helps in Isis isolation exercise is the standing dumbbell curl your back is actually stabilizing all the way up to your shoulder joint while you're doing that so your shoulder is not moving around because of the core holding in place while you Pro those and if you don't believe me pick up two dumbbells that are heavier than you can handle pick up at eighty ninety pound dumbbells that you probably can't curl try doing it and you're gonna find yourself swimming in your body forward and back like this that's because you're using your back aka your core to get those dumbbells up so very important for a lot of exercises it is worth noting that there is evidence system

for improved athletic performance across many sports exercises such as running for example sprinting but as always there's more research needed to really get a good sense of how important the core is for athletic performance another important function of the core this is really the most important I think is core strength conditioning on injury prevention and that really can't be understated especially for back and lower back injuries the core is really essential to reducing those and to a certain extent to to treating them and depending on the type of injury your your back muscles are always activated no matter what you're doing unless you're sleeping basically that's the only time and they stabilize the shoulder and the hip joints so that can reduce orthopedic injuries playing sports or working out as well you know it's not just the back it can be the shoulder the hip the knee they're all part of that the core is also very important for improving and maintaining posture the posture is basically determined by the muscles joints and bones of your thorax from your sacrum all the way up to your cervical spine and the muscles of the core a big part of what makes that framework have a good posture and so you could say that a weak core is associated with poor posture got a strong core is associated with good posture not always do they go ahead and hand you can have other reasons to have poor posture but that's a that's a good example of when you would have poor posture is we have a weak or poor posture can actually increase your risk for other injuries or much existing ones worse especially back pain briefly going to Matt mentioned dynamic versus static or I don't really think this is worth getting into it's very simple concept dynamic exercises use the dynamic core and static ones use the static or so for example squatting is a dynamic exercise and planks are static exercise I don't that's all I'm going to mention you can look into that more if you want but it's not really a key component of why you should be worried about the core thinking of the core the core is also important in medicine aside from you know your overall health and physical fitness and well-being it does have some practical considerations in the world of medicine the pelvic floor which is sort of the base of your abdomin have two men sort of where your bladder and your genital urinary stuff sets below that is the pelvic floor and you can get something called stress incontinence and the pelvic floor plays a big role so strengthen the pelvic floor can actually be in treatment for stress incontinence and pregnancy recruits a lot of core muscles during delivery and can also actually cause a weekend where the pelvic floor leading to that that's stress incontinence so which is from your neck to your butt and excluding your arms and your legs the second thing is that there is evidence to support that is important in improving workouts and athletic training make you better an athlete basically three the core is extremely important in injury prevention and that cannot be understated for a weak core can lead to bad posture and strengthening the core can improve your posture 5 it's also important in medicine especially in the realm of pregnancy and stress incontinence...