What is my “core”?
The “core” is comprised of several groups of muscles including the transversus abdominus, multifidus, diaphragm and pelvic floor muscles. These muscles work together to produce maximum stability in the abdominal and lumbar (lower) back region, as well as coordinate the movement of the arms, legs, and spine. Engaging these muscles is not something that most people do consciously, therefore it is important to learn how to effectively co-contract these muscles while performing these rehabilitation exercises.
How do I engage my core?
Place two fingers on the bones on the front of your hips (ASIS). Move your hands in an inch towards your belly button and down and inch towards your toes. You should now be directly over the transversus abdominus muscle. When you contract your core correctly, you should feel a gentle tightening under your fingers, as if you took in your belt one extra notch. If the muscles under your fingers start to “dome”, then you are contracting too much and compensating with larger muscle groups. It is important to learn how to engage your core in various positions and well as during activity to provide maximum stability for your spine.