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Is Training Your "Core" Really Helping You?

11/4/2013

3 Comments

 
Training your core is a good thing right?

According to research – NO.
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Doing sit-ups, crunches, planks and other core training had no positive effective on performance in several different sports and activities.

And research has been showing us that it might actually hurt us.

“Really? Hurt us?”

Yes and maybe even cause ruptured discs in your back.

“Ouch!”
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“Why is this?”

All the personal training experts on TV, in magazines, and at your gym are telling you to drop to the mat and give them 100.
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It comes down to what you are strengthening when you do your core work. Are you strengthening your imbalances which would lead to injury? I’m willing to guess the answer is yes – you are strengthening your postural and muscle imbalances which have or will lead to injury and a decrease in performance.

Why can I assume that? Because 99% of Americans are posturally imbalanced and have or will experience pain and injury because of those imbalances. And those imbalances are being strengthened by every sit-up, crunch, plank and medicine ball twist you do. (Not to mention every other physical activity including weight lifting, running, swimming, yoga, Pilates, etc.) This is a bad thing.
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The 1% of Americans who are posturally aligned are seeing great benefit from doing core training and every other kind of training they do including TRX, yoga, Pilates, running, plyometrics, football, golf, Zumba, etc because they are strengthening their balanced posture. This is a good thing.
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How do you know where you fall? Contact us at Oregon Exercise Therapy to set up your free consultation (in person, over Skype, or by email) and I’ll happily let you know where you stand – literally. If you are in-balance, you can confidently go out into the world and do any and every activity knowing you are only helping yourself by doing so. If you are off-balance, I will let you know what you can do to bring your body back into balance to both eliminate any current pain and prevent future pain and injury. Then you to will be free to roam the world of exercise knowing you are now in the 1%.
References: 
Are crunches worth the effort?
Relationship between core stability, functional movement and performance
Development and validation of a core endurance intervention program: implications for performance in college-age rowers
Dr. Spine myths about core strength
3 Comments
Grace Lambert
6/8/2015 10:07:56 am

Great article, Matt. Thank you!

Reply
Matt Whitehead link
6/9/2015 01:52:44 am

Hi Grace, glad you enjoyed the article!

Reply
Julie Irwin link
8/9/2017 06:21:56 pm

While I think that I am posturally aligned, I am not sure, and I am afraid to continue the core strengthening dead bug, glute bridges and bird dog exercises that were recommended.
I have central and foraminal stenosis at L4-S1, DDD, and lower leg neuropathy. Right hip OA and bursitis pain has worsened after I was told that I was compensating, causing increased piriformis pain.
I've been swimming, bicycling and walking with a weighted backpack to keep the spine in a neutral position.
I am confused as to how to proceed with an exercise program.

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    About Matt Whitehead

    I'm an Egoscue Institute certified Postural Alignment Specialist (PAS) and Advanced Exercise Therapist (AET), certified personal trainer, PatchFitness performer, FiveFingers wearer, trail runner, mountain biker, dad, music lover, environmentalist, and wanna-be slam dunk champion. I will be providing you with the latest posture exercises to help you live, play, and be pain free.

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