7 Principles to improve "Core Strength"

Squeeze this, tuck that, push that and straighten this.......breathe and hold. Sound familiar? To develop an effective model of core strength, it is essential to understand two fundamental concepts from a functional mindset. Number one, the concept of strength and, and number two, the concept of what your "core" actually is. Our traditional western model of thinking of strength focuses on the muscle group, training the muscle to undergo local changes. A more functional and realistic model of strength is based on a neurological mindset, seeing that strength is simply the quality of the signalling to the muscle. Much like electricity going to a light, if you turn the dimmer switch down, no matter what you do the light bulb, the strength of the light will not change. Furthermore, most western science based teachings of our core are about activation of singular groups of muscles, such as TA and pelvic floor and we train our core by improving the activation and endurance of these muscles. Again, a more functional and realistic model of our core is understanding that it is a synergistic system, involving the diaphragm, pelvic floor, abdominal muscles and back muscles, giving us a whole stabilising unit. In addition, we then start making the links to the neurological systems that control it, the neurological system embedded in it ie Enteric Nervous System and the visceral connections of the abdominal organs. This model of thinking is new to our western medical world, however, you will see consistently the same message and understanding across all of the eastern healing modalities. These 7 principles will set up the framework for improving your core stability in a holistic way.

1. Go bare foot Whenever possible, walk, run, stand and work with no shoes on.
2. Amp up the senses Stimulate the soles of the feet with as many different sensations as possible. Try tapping,

rubbing with a brush, rubbing it with a towel.

3. Use three points of contact Focus on having contact with the ground through three points; 1. ball of the foot, 2. below the little toe and 3. the heel.

4. Breathe into your belly Activate a functional breathing pattern by expanding the lower abdomen as you breathe in, and relax it as you breathe out.

5.Punctum fixum for the shoulders Use the stabilising muscles to pull your scapula down, fixing them on the posterior wall of the thorax..

6. Imagine being pulled up by a string Imagine a pice of string is connected to the crown of your head and it is pulling you up into the sky, elongating the spine.

7. Stand on one leg Destabilise the system by changing the base of support. Keep your posture maintained in neutral alignment while doing so.