The ability to move well begins with a well-functioning foundation: the back. The spine is the core from which many movements are performed. Although a flexible back seems attractive, that is only partially true.
The entire back does not need to be flexible to function optimally. The lower back should actually be relatively stiff, while the upper back should be mobile. Think of a slingshot. The stick must be sturdy to effectively transmit the force of the elastic. The lower back is that stick. A wobbly stick cannot transmit forces, just as you cannot push a limp fire hose forward.
We often try to keep the entire back supple and mobile. Back problems often arise because the body attempts to create stiffness somewhere in the back. If this occurs in a place that should actually be mobile, the entire structure can become disrupted, which can result in various movement-related complaints, including further up the body. A stable joint that remains stable ensures an optimal range of motion of the mobile joint connected to it.
How do you achieve core stiffness?
The lower back must therefore be relatively stiff so that the upper back can be mobile. Stability can be achieved in various ways. You can create stability like a brick wall, where the bottom brick cannot simply be removed. However, gravity can create too much pressure, which can cause discomfort. It is better to obtain stability, and thus core stiffness, by keeping the 'tent lines' taut. Think of the bottom of the spine as a tent pole that must remain upright, and the muscles surrounding it as the tent lines. To keep the tent pole upright, the lines on each side must be equally taut. If we use the muscles around the torso disproportionately (for example, by only training the abdominal muscles or holding the stomach in during training), there will be duration problems arise. You can build up core stiffness by the muscles around the torso to train proportionally. So specifically not with crunches, but with exercises that challenge your core to stay straight, such as push-ups, planks, and side planks. Exercises to strengthen the back muscles, such as bird dogs, deadlifts, and bent-over rows, are also essential. A powerful, short exhalation just before exertion can maintain and increase core stiffness during every exercise.
Breathing
Whether or not you plan to do core stiffness exercises, you can always improve your posture and bodily function through your breathing. Breathing should be directed towards the abdomen. When you maintain proper abdominal breathing, you automatically create core stiffness, both at rest and during exertion. The pressure that breathing exerts from within on the trunk muscles and the diaphragm creates tension on the 'tent lines,' which benefits core stiffness. Proper breathing is a prerequisite for a well-functioning spine and, therefore, a well-functioning musculoskeletal system.
Assignment
Choose three of the following exercises and perform them daily for the coming week. After each session, note how you feel and what changes you notice in your core stiffness and general posture:
- Push-ups
- Planks
- Side boards
- Birddogs
- Deadlifts
- Bent-over rows
Pay attention to your breathing during the exercises and try to take a powerful, short exhalation just before each exertion. After a week, evaluate your progress and consider incorporating the exercises into your daily routine for long-term benefits.
Source: www.chivo.nl
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