NCTV Episode 107

Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

  • What is Core Stability
  • Why does it matter
  • How you lose it
  • The implications of having a weak core
  • How to improve it

Transcript

If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

Hello and welcome to NCTV Episode 107 which is all about something that quite literally holds it all together – core stability. And just in case you think this is something about your abs or how good you might look in a swimsuit, there’s actually a lot more to it than that.

So getting down to the basics, what is the core? Well whilst a six-pack isn’t the answer, your abdominal muscles do play a part. However, your core is made up by a whole team of muscles, deep and superficial that support your spine, pelvis and shoulder girdle for example. Think of it as your body’s natural scaffolding. Without a stable core, you’re basically like a Jenga tower waiting to collapse. And I’m sure nobody wants to live life one shaky block away from disaster.

You might be asking, “But why do I need a strong core?” Well, a strong core is essential for a number of reasons but to name three, firstly for injury prevention purposes. It’s great for avoiding back pain and joint injuries. Ultimately, nobody wants to be that person who throws their back out sneezing.

Secondly, it’s key to everyday functioning and comes into play for all sorts or activities from picking up your kids, to getting out of bed or even reaching that last biscuit on the top shelf. So as you can see, your core’s got your back (literally and figuratively).

Thirdly, it helps with balance & stability. A stable core keeps you grounded, whether you’re running, lifting, or even trying to walk in a straight line after spinning too fast.

Your core stability can naturally weaken over time though if for example, you have a sedentary lifestyle. A tell-tale sign may be that you regularly have to tell Netflix that you are indeed still watching. The core also naturally weakens with the aging process – like a fine wine, in many ways we improve with age but sometimes our muscles don’t always get the memo. Injuries and poor posture can also weaken your core due to compensatory movements.

So how can you improve your core stability? Fortunately, no crazy gym memberships or contortionist moves are necessary. To get you started, here are a few exercises you can do at home.

Number one is probably the exercise most people are familiar with and that is the plank. For this you start on your elbows or hands, keep your body straight, and toes contacting the ground, then hold. Aim for 20-30 seconds at first, and work your way up.

Two is the dead bug where you lie on your back, arms up, legs in tabletop position, and move opposite limbs down and back up.

Number three we have the bridge. Lie on your back with your knees bent and feet flat on the ground. Lift your hips up until your body forms a straight line from shoulders to knees. Hold for a few seconds, and repeat.

At four we have the Superman or bird-dog where you’re on all fours and you extend the opposite arm and leg straight out, hold, and then switch sides.

And a fifth consideration is to engage your core with proper diaphragmatic breathing.

If you’d rather a class or instructor to help develop your core stability then the likes of Pilates, Yoga and aqua aerobics can be great for this.

There are implications to having a weak core, and if you let it weaken, over time you may notice chronic back pain creeping in. Not to do myself out of a job but if you want to avoid me or other osteopaths becoming your new best friend then be sure to keep your core strong.

Additionally, that poor posture we spoke about; it can turn into a permanent look – not good. Another potential side effect to having a weak core is an increased risk or falls or injuries if, for example, you’re chasing around after your kids or grandkids, or even just walking down the street.

So the main takeaway: Whether you’re an athlete, a weekend warrior, or just trying to keep up with life, core stability is your secret weapon to avoiding injury.

Remember, core work isn’t something you only do at the gym so, start small, stay consistent, and you’ll be thanking your strong core the next time you have to lift something heavy.

And if you do happen to forget to do your planks one day, don’t worry just get back on it tomorrow.

That’s it for this week’s bitesize bit to help your health flourish, stay stable and I’ll see you again next time, bye for now.