What does “activate your core” really mean?

Many class instructions include ‘turn on your core’ or ‘use your core’ but most people are unsure what this means and how to do it.

Your deep ‘core’ system are a group of muscles that when contracted, cause tension around the spine without a direction of pull unlike the external global muscle system. The main core muscles of the trunk include;

• Multifidus
• Transverse Abdominis
• The Pelvic Floor
• The Diaphragm

These four muscles create a canister that provides stability to the trunk during movement. Unlike more exterior muscles, these muscles have a role in staying activated at a low tone over long periods of time. In contrast: imagine the biceps muscle: working hard to carry a bag of groceries. If the bag of groceries is carried for a long distance or a long period of time, you will find your arm gets tired. The core muscles don’t require hard work to do their job, just endurance. Less is more when it comes to activation 😉.

Ask your physio to test your core system and teach you the best cues for engagement or book online at Artistic Sports Physio.