Many patients claim they have no core or weak core muscles, yet they get out of a chair or up from the floor without difficulty. More often, a person’s core may be dysfunctional due to years of poor adaptation and what you may consider normal may be a symptom of a core problem. What is the core? The core of the center section of the body includes the gluteal muscles, the psoas (the main hip flexor and your body’s most powerful muscle), the erector spinae muscles surrounding the spine, and the quadratus lumborum. Pilates also includes the pelvic floor muscles as well as the diaphragm. An effective core stabilizes us. An ineffective core will cause us to lose balance, have tight legs and shoulders and Three easy tests to evaluate the effectiveness of your core. Can you get out of a chair without pushing off the sides or the bottom of the chair? An effective core will stabilize you while your hip hinges and stand up. An ineffective core will require you to stabilize by grabbing onto something to pull yourself up. Stand on one leg with your eyes open and then the other for 3o seconds, flexing the hip at 90 degrees. Falling or losing balance is an indication of a core-based problem but it can also suggest a problem in the ankle or hips as well. Lunge on one side or the other. Difficulty getting up suggests problems in your core, and these malfunctions can also make it difficult to get out of a chair or stand on one leg. How to strengthen your core muscles Strengthening the core muscles includes exercises that improve the strength and flexibility of the legs, the feet, and even the shoulders and upper back. Everything affects the core and our strength. While we never directly ask patients to engage their core when they exercise, as exercise engages the core, part of chiropractic care is the improvement of the core and the systems surrounding it to improve our mechanical efficiency. We normally suggest the following exercises as part of our chiropractic care programs which include Lunges Roman chair situps and extension exercises Leg strengthening on the universal gym. Gluteal kicks and lateral leg raises. Bird dogs and Superman Planks There are others we offer as part of our program to help patients naturally improve how they feel and function, improve mobility, reduce fascial tightness, and more symmetrical functions of the legs and back to help patients resolve longstanding problems. Improving core power and stability also relies on your overall flexibility as well. Our understanding of flexibility has changed markedly from the idea that the muscles were tight to the fascial system tightness reduces mechanical efficiency, power, and strength. Before strengthening the core, myofascial release can help loosen tight fascia which control motion and tighten in response to the forces placed upon it. The more you work tight tissues either with a foam roller or by having a healthcare professional diagnose and treat the appropriate tight tissues and improve your mobility with spinal and extremity manipulation. Better movement improves core function. Better core function reduces leg and shoulder tightness which improves spinal mobility. The entire system must work properly for core stability. The idea that the core is just the center of the body that requires you to exercise it for better overall function has some truth but we all adapt differently and require an approach that fits you. The NY Times recently offered exercises they suggested to strengthen the core. Part of what they recommend is engaging your core and how to do this properly. Check out their advice below What Does It Mean to ‘Engage Your Core’?