Five Signs of a Weak Core
by Analgesic Healthcare
The core is one of the most important parts of the body. Consisting of the muscles of the hips, stomach, and low-to-mid back, the core is heavily involved in many basic body movements, including bending over, twisting, walking, and running. As such, having a healthy core is vital. Unfortunately, since (unlike many other muscle groups) most of the core is hidden beneath the surface of the skin, it can be easy to overlook. Unsurprisingly, many people have weak cores. Here are the five major signs of a poorly developed core.
1. Not being able to hold a plank.
A plank is a simple exercise which can also function as a test for core weakness. In a plank, a person assumes a starting push-up position, then holds their body up parallel to the ground with their weight resting on their elbows and toes. This position places significant stress on the core; if a person can't hold a plank for at least 30 seconds without their hips sagging, their core probably needs some work.
2. Back pain.
The muscles of the abdomen and back serve to hold the spine in place. For example, the core is critical to maintaining the forward curve naturally found in the lower spine. If these muscles are inadequate to the task, back pain is almost inevitable. A weak core will place significant pressure on the spine, stressing the vertebrae and discs. Eventually, pain in the surrounding tissue will result.
3. Bad posture.
Good posture isn't merely a matter of willpower or self-discipline. Strong core muscles are needed to be able to hold the body in a healthy position (either sitting or standing) for any significant length of time. In particular, the muscles of the lower back and hips serve to stabilize the spine, allowing the body to assume a balanced, neutral position. That's why a slumped over posture (which can itself cause pain) is so common among people with weak core muscles.
4. Bad balance.
Balance is not an innate skill, but rather an ability that depends heavily on the core muscles. Since the core is located in the trunk of the body, it is critically involved in keeping a person upright as they turn, twist, or make abrupt movements. Of course, most people have no idea as to whether or not they have good balance. One good, simple test is to balance on one leg, eyes closed, for as long as possible. If a 15 second threshold can't be reached in this position, the core is probably too weak.
5. Not being able to hold a 'hollowing' position.
Hollowing functions as a simple test for core weakness. It is performed by taking in a deep breath, and then, on exhalation, pulling in the stomach towards the spine as far as it will go. This position should be held for as long as possible -- if a length of ten seconds cannot be reached, the core muscles are likely not strong enough. As with the plank, hollowing serves as both a test for core muscles, and a way to strengthen them.
A deficient, weak core is a problem, but not one without a solution. There are many basic exercises that specifically target the core, so increasing core strength is well within almost anyone's reach. Those who have reason to think their core is weak should definitely try to improve it.
About Analgesic Healthcare:
Analgesic Healthcare, headquartered in Tampa, Florida, leads the way in serving the needs of more than 60,000 patients across the United States from more than 2,000 clinics and doctors' offices.
Since 1978, Analgesic Healthcare has worked to deliver the highest level of customer care and service. As a leader in the HME field, AHC is uniquely positioned to provide complete therapy, service, and support.
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