THE MIGHTY CORE: Core use for those older.
As we age our core weakens. A stronger core helps almost everything: It makes walking easier, relieves back pain, relieves neck tension, makes it easier to breathe, supports the body's organs, helps to prevent incontinence, improves sexual function, makes it easier to get into and out of an auto, prevents falls. The list goes on...
What is the core? In the dictionary, the core is defined as the central or most important part. In our case it is the central part of the human body, which is the torso. More specifically, it is the group of muscles and ligaments which provide support and protection to the spine, rib cage, pelvis and internal organs. The spine itself is the central structure of the core, connecting the brain to the rest of the body, while also supporting the rib cage and stabilizing the pelvis. The joints at the top and bottom of the torso have extra impact on the spine, the hip joints and the shoulder joints.
When we are young our core is vibrant and active because we are. It's really unfortunate that our core weakens as we get older because that makes everything about aging more difficult. Usually we ascribe core weakness to getting old but that isn't the real problem. Inactivity is. The core can be strengthened at any age and any physical condition. We simply have to pay attention and do it.
When we are young our core is vibrant and active because we are. It's really unfortunate that our core weakens as we get older because that makes everything about aging more difficult. Usually we ascribe core weakness to getting old but that isn't the real problem. Inactivity is. The core can be strengthened at any age and any physical condition. We simply have to pay attention and do it.
How do we use our core differently when we are older?
How the core is designed to operate:
- The abdominals support the lower back.
- The muscles of the upper back lift the chest, which allows the shoulders to drop, moving the head backwards.
- The pelvic floor supports the internal organs.
- Posture is all about the core. Improve posture and everything else follows.
As we get older the forces of nature and inactivity change us in exactly the wrong ways:
The narrative about the aging upper core is one of fear and/or inactivity. Both cause the shoulders to roll forward with the rib cage collapsing inward. The story about the lower core is much more one of laziness. We let our abdominals get weak and flaccid. This makes the lower back tighten up.
- Our abdominals weaken and disengage far more of the time because we sit so much more. As a result, the muscles of the lower back have to exert more, increasing stress in joints already often compromised for other reasons.
- The shoulders draw forward, also because we sit so much, depressing the sternum and front of the rib cage resulting in more shallow breathing. Posture deteriorates.
- Our pelvic floor muscles weaken from inactivity and our internal organs are not supported properly. Incontinence and sexual function become more of a concern.
- Our spine health is compromised because the core is less active. Spinal joints are overused and injured due to diminished spinal musculature support.
- General motion is also less supported and results in injury more of the time when the core is not there to help.
- There is so much weight in the torso that an inactive one places a huge burden on the body, compromising circulation, breathing, heart stress and nervous system activity. Our core becomes an encumbrance instead of an essential support. Everything becomes harder to do.
The narrative about the aging upper core is one of fear and/or inactivity. Both cause the shoulders to roll forward with the rib cage collapsing inward. The story about the lower core is much more one of laziness. We let our abdominals get weak and flaccid. This makes the lower back tighten up.
How can we improve our core?
An exercise regimen designed especially for those older.
As with any exercise, you should get your doctor's approval first.
If you feel any pain, STOP.
Seated core exercise:
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Strengthen:
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Release:
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Stretch:
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STRENGTHEN
Strengthen the abdominals: Aim for doing 3 sets of abdominals. Each set is 8 contractions. Vary the type.
- Rectus Abdominals: Sitting upright, pull your belly in 8 times.
- Oblique Abdominals: Sit toward the front of a sturdy chair with both feet flat on the floor, knees over ankles. Bring both legs over to the left. Place your left arm on the outside of your right leg and continue to look straight forward. Hold onto the seat of your chair with your right hand. Pull your belly in without changing position 4 times. Repeat on the other side.
- Transverse Abdominals: Place one hand on the front of your belly and the back of the other hand on the back of your waist. Imagine that a string connects your hands together. For 8 repetitions: Shorten the string, drawing the front toward the back.
- O Abdominals, Wherefore Art Thou: Read further on the role of abdominals and how to strengthen them.
Strengthen the upper back: Sitting upright in the middle of the chair, bring both shoulders forward, up, back and down. Repeat the back and down 7 more times.
Strengthen the pelvic floor:
- Kegel exercise is best. Imagine that you are having to give your doctor a urine sample and you pee in the cup. Squeeze off the flow of urine and repeat another 7 times.
- Gluteal strengthening stabilizes the lower back and pelvic floor. Squeeze the muscles of your seat and release. Repeat 7 times. You can also contract one side of the gluteals at a time. Try squeezing the right buttock and then the left and repeat, keeping each contraction distinct. Stretch the same muscles using the lower back stretches.
RELEASE
Release the hip joints: Sitting upright with the legs separated, knees over the ankles. Tilt the torso forward and back with ease. Then make gentle circles with the straight torso. Keep the head in line with the spine. Rest with your elbows on your knees. Do not drop your head.
Release the sacroiliac joints: Sitting upright toward the back of your chair, do a hip walk forward to the front and then back again toward the back. Lift one sits bone, move it forward and place it, then move the other sits bone. Move slowly and carefully.
Release the shoulders and neck: Sitting upright, squeeze one shoulder up and keep it there while pulling the opposite arm down toward the floor. Turn the second arm's palm forward and back 4 times. Include turning the head to the right and left at the same time while maintaining the squeezed shoulder up.
STRETCH
Stretch the lower back: With the legs separated, rest with your elbows on your knees. Reach your right arm across to the left to stretch the lower back in any way that feels good. Reverse sides.
Specific stretch for sciatica: Sitting with the legs apart, back in an upright position. Turn to face your right thigh. Tilt your straight torso over your right thigh, placing both hands on top of the thigh to support yourself. Do not let your head leave alignment with your spine. Reverse sides.
Lateral (sideways) stretching of the spine: Sit in an upright position, both feet flat on the floor. Let your right ear drop down toward your right shoulder. Have your face be straight ahead and not tilted toward the floor. Stretch the left side of the neck. Hold onto the side of the chair with your left hand and let the entire left side of the spine stretch. Reverse sides.
Stretch the front of the rib cage: Sit toward the front of the chair, both feet flat, knees over your ankles. Tilt your torso forward and back a little, keeping the entire spine, head and neck in line as if there is a pole running through. Tilt the torso forward and hold onto the back of the chair with your hands. Allow the front of the rib cage to stretch.
ALTERNATIVES
Standing Core Exercise: Most fitness classes are designed to include exercises which target all the torso muscles.
Walking practicing posture: Practice walking while looking straight ahead, pulling the abdomen in and lifting the chest. Make sure you practice safely and hold onto a sturdy support throughout.
Dance: Any style of dance improves core usage. Dancers often included targeted core strengthening along with dance technique.
Yoga: Probably the best core strengthener I know of is the yoga position called "The Plank". In general the practice of yoga is a wonderful way to improve the functioning of the core overall.
Single Foot Balances: Another yoga exercise, balancing on one foot for a period of time is also a great way to strengthen the entire core. My own practice includes 15 minutes of a variety of standing balances, each of which I hold for 30 seconds. During that time, regardless of the pose, I concentrate on 2 things only: using my abdomen and upper back to keep me balanced. It is as effective as targeted core exercise.
Walking practicing posture: Practice walking while looking straight ahead, pulling the abdomen in and lifting the chest. Make sure you practice safely and hold onto a sturdy support throughout.
Dance: Any style of dance improves core usage. Dancers often included targeted core strengthening along with dance technique.
Yoga: Probably the best core strengthener I know of is the yoga position called "The Plank". In general the practice of yoga is a wonderful way to improve the functioning of the core overall.
Single Foot Balances: Another yoga exercise, balancing on one foot for a period of time is also a great way to strengthen the entire core. My own practice includes 15 minutes of a variety of standing balances, each of which I hold for 30 seconds. During that time, regardless of the pose, I concentrate on 2 things only: using my abdomen and upper back to keep me balanced. It is as effective as targeted core exercise.
What it all comes down to:
Pull your belly in and pull your shoulders down.
In other words, improve your posture.
Parts of the core:
The abdominals: There are 4 types of abdominal muscle. They are, starting from the one closest to the skin: rectus abdominals, external and internal oblique abdominals and transverse abdominals. The lower part of the front of the torso is the only area of the core that isn't supported by bone. The abdominals cover the entire area like the skin pulled tight on the head of a drum.
The upper back: The role of the upper back is to lift and support the rib cage. Because it is attached to the spine from the back, the immense and heavy ribs cage requires significant muscular support. Otherwise the entire entity collapses, depressing breathing as well as over compacting the organs within the rib cage including the heart.
The pelvic floor: If the pelvis were a box, the bottom of the box would be the pelvic floor. The pelvic floor muscles are the layer of muscles that support the pelvic organs and span the bottom of the pelvis. They stretch like a muscular trampoline from the tailbone (coccyx) to the public bone (front to back) and from one sits bone to the other (side to side). Aside from supporting the lower organs as well as sexual function, the muscles of the pelvic floor work with the abdominals and back muscles to stabilize the spine.
The gluteals: The Gluteus Maximum is the largest muscle in the body. It is important for maintaining upright posture. With extended sitting, the muscle looses mass and strength.
3 joints of the lower spine:
There are three joints that receive more stress than any others. The two sacroiliac joints and the L5 spinal joint. The sacroiliac joints connect the sacrum to each side of the pelvis. L5 is the joint that connects the lumbar spine to the sacral spine. In the diagram to the right, it is the dark tan oval at the top of the sacrum. All 3 joints have very small movement capability yet the release of tension here is central to core health. Together these three joints are the major places where in effect the top of the body (head, arms, torso) joins to the bottom of the body (hips and legs). Stress is centralized there. Much nerve inflammation occurs as the nerves run through these joints as well (sciatica is one example). The core's job in protecting this area is primarily to shift the stress from these three back joints to the muscles of the abdomen. Stretching and releasing the lower back involves releasing tension in these three joints.
There are three joints that receive more stress than any others. The two sacroiliac joints and the L5 spinal joint. The sacroiliac joints connect the sacrum to each side of the pelvis. L5 is the joint that connects the lumbar spine to the sacral spine. In the diagram to the right, it is the dark tan oval at the top of the sacrum. All 3 joints have very small movement capability yet the release of tension here is central to core health. Together these three joints are the major places where in effect the top of the body (head, arms, torso) joins to the bottom of the body (hips and legs). Stress is centralized there. Much nerve inflammation occurs as the nerves run through these joints as well (sciatica is one example). The core's job in protecting this area is primarily to shift the stress from these three back joints to the muscles of the abdomen. Stretching and releasing the lower back involves releasing tension in these three joints.
My favorite core story: In my nursing home exercise classes I always include 3 sets of abdominals. A former obese student who came to classes religiously had to be transported by ambulance one day to a medical office for tests. She was very, very large. Her body had to be moved from her chair to a gurney, from the gurney to another chair to a table and back again. She exclaimed to me afterwards that pulling her belly in had helped so much as she was moved from one to the other. This made the weight shift far safer and easier both for her and for the attendants.
It's a myth that those older don't need a strong core. It's actually more important than any other single part. Just because we loose it doesn't mean we no longer need it. The best example I know: If being able to walk without difficulty is important to you then improving your core health is pivotal.
There are 4 hour long classes included in the Building Better Balance DVD series. Each class is broken into 6 segments with one segment always on the core. You will find all the exercises described in this article and more within this DVD series.
Published May 29, 2020