Yeah, it’s true, your core muscles aren’t just your abdominals. The “core” term is bandied about a lot with exercise and rehabilitation.  “Strengthen your core to avoid____ “ or “to help ____”.  Most people associate their core with abs, so when asked what they do to strengthen their core, it’s often a lot of sit ups or crunches, sometimes an odd plank or bridge.  But really your core muscles involve any muscles which attach to your trunk and allow for our appendages (arms, legs, hands, feet) to move well and pain free.  Here’s a list of some core muscles you should add into your core work. 

Lower trapezius:  Everyone has heard of the traps and often just associate that with the upper trapezius (that shrugging muscle located between your neck and shoulder), but few are working on their lower trapezius.  This muscle is responsible for stabilizing the shoulder blade so the arm can move correctly as well as helping to avoid rounded shoulders during sitting and standing. 

Exercise to try: Diagonal pull-aparts with band  

Middle Trapezius and Rhomboids:  Another pair of muscles that help to control the scapula and avoid rounded shoulder posture.  These muscles work to actively pull the shoulder blades towards each other. 

Exercise to try: Rows with band

Transversus Abdominis: Okay so this muscle is technically “abs”, but not the rectus abdominis which is what people are typically referring to when they say “abs”. Those of you who have had physical therapy before have probably heard of the elusive “TA” contraction.  This a muscle which wraps around the trunk, they are the deepest abdominal muscle and run horizontally from the front to the back.  This muscle functions to help maintain the abdominal wall which is important for breathing, but also it helps to stabilize the spine by functioning as an internal back brace.  The muscle helps to keep the thoracolumbar fascia taught providing stability to the lumbar spine, strength here can help to prevent low back pain.  

Exercise to try: Side plank (this is also great for some glut med activation!)

Gluteals: or better known as the butt muscles.  There are three gluteal muscles, gluteus maximus, medius and minimus.  Gluteus maximus is the power house, it generates hip extension strength here decreases the amount of pressure on the lower back and hip.  Gluteus medius and minimus are equally important as these muscles control rotation at the hip.  If these muscles are weakened or inactive it can affect the lower back, hip, knee, ankle and foot.  

Exercise to try: side plank (as i said earlier); monster walks with band 

Lumbar paraspinals: More specifically lumbar multifidus and erector spinae.  These muscles control segmental rotation at the spine and function in conjunction with TA to stabilize the spine and create that internal corset.  Strength and stability in these muscles can help to prevent low back pain and injury. 

Exercise to try: Quadruped knee lifts

Check out the IG post for pictures of the exercises. If you have any questions, send me a message or give me a call. And don’t forget to take advantage of the FREE PHONE CONSULTATION if you’re having pain or difficulty with your normal tasks and aren’t sure if physical therapy can help.