[From the June 2011 Sho Times: Stacey Brown is a contributing writer to the Sho Clothes Sho News monthly newsletter]
Using the "core" is a concept that has gotten a lot of attention, not only in the world of rehabilitation, but also in the world of performance sports. Equestrian sports, particularly Dressage, join Yoga, Pilates, Dance, Martial Arts, and Gymnastics, to name a few, that recognize how activation of the core muscles can improve performance and prevent injury. As a physical therapist, I see on a daily basis, the confusion that exists surrounding the core. I hope this brief article will clarify a few things and help those who are struggling, to master this important concept.
So really, what is the core, and why do you need it? Many people think that tightening the abdominal muscles is synonymous to using the core. It's not that easy.
The core is a group of muscles that work together to support the spine in a desired shape, and prepare to anchor the body's center of gravity, for independent use of the head, arms and legs. This prevents injury to the spinal segment's joint structures such as the ligaments, discs, and joint capsules. The bigger the forces through the extremities, the more important it is to use the core properly. For example, when riding, the core supports the spine in it's normal "S" curve, as the hips open and close, and the arms move forward and back at the shoulders. This action, allows the energy from the rider to the horse and back again, to cycle through with minimal loss (absorbed as shock to the musculoskeletal tissues of both parties). Better performance without injury.
How do you know if you are using the core? Let's look at the muscles that make up the core, and then what might make it difficult for you to use them correctly.
All muscles work within the continuous myofascial system of the body, so are never truly acting in isolation. But having said that, the core muscles consist of the pelvic floor muscles, the deep spine extensor muscles,that connect one vertebra to the next, the transverse abdominal muscle which is deep, and surrounds the entire abdominal cavity, and the diaphragm. Picture a can, with the bottom being the pelvic floor muscles, the sides being the transverse abdominal muscle, the seam up the back of the can is the spinal segmental muscles, and the lid is the diaphragm. Their action is to compress the abdominal cavity while maintaining the shape of the spine. In this way, the abdominal cavity becomes taut like a balloon, and this pressure supports the spine from the front and sides. This is important to balance the actions of the very strong back extensors muscles which seriously outnumber and are much bulkier than what we have on the front side of the spine. Without proper use of the core, we are overloading tension on the back of the spine, and in danger of forcing individual vertebrae to "buckle" forward, and increase pressure on the disc and joint structures. In dressage it is common, to have too much movement at a few spinal segments, and not enough at others due to this action. If you know of riders who have had to have spinal fusions, this movement fault may be to blame.
There are many reasons why it is difficult for some people to use the core properly. Previous injury to the back inhibits use of the core. It must be re-trained. Over-reliance on the hip flexor muscles can inhibit the core (prolonged sitting, driving). It takes conscious effort to sit properly unless your work area is set up ergonomically for you. Pregnancy and childbirth are notorious challenges to the core. These chronic strain postures result in muscle imbalance within the core, and between the hip flexors and extensors.
The good news is that the core can be re-trained. If poor use of the core has been chronic, there may be compensating tissues that need to be released, and posture corrected, for effective re-training to happen. Once the core has been activated, an individualized exercise program for cross-training of your sport, can keep you honest with the use of your core, and bump up your performance. Incorporating good use of the core into your riding may be tedious at first, but will help you accomplish the deep seat, heels down, chest up posture that is so important in equestrian sport.
If you would like to schedule treatment, have questions, or suggestions for future informational columns, please contact Stacey at: info@animalrehabinstitute.com or (971) 226-0010 mobile. You will find directions to her clinic on the web site www.AnimalRehabInstitute.com.
Stacey Brown PT CERT received her degree in physical therapy from Pacific University and is a native of Portland Oregon, where she practiced human physical therapy for 30 years, and equine rehabilitation for 7 years. She has a strong background in both neurologic and orthopedic treatment, and combines her experience in a unique and effective approach. Stacey now practices in the Wellington, FL area, and specializes in the assessment and treatment of equestrian athletes. She is an athlete, rides herself, and has a life long interest in nutrition and wellness. Through movement analysis and physical evaluation, Stacey designs individual treatment programs to enhance performance, as well as treat injuries. She is skilled in muscle balancing techniques, myofascial release, soft tissue mobilization, joint mobilization, and uses a cold laser to speed healing and enhance nuero-motor retraining. She is also certified in equine rehabilitation, and uses her skills to improve the performance of horse and rider pairs.
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