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CORE COMPETENCE What comes to mind when you hear the words “core competence or competencies”? For me the suggestions are along the lines of something that is “central” as well as essential to optimal function – be it of a large organization, a skilled craftsperson or professional, or our very own human bodies. In my years of professional experience, I have yet to come across a client who has thought much about their own core’s competence. Yes, many attribute the problems they come to me with to what they perceive as a weak core. In fact, more than a few seem to have further injured themselves trying to strengthen theirs. Little thought, however, is given to how or why a stronger core is useful. Though strength can be helpful, without this understanding and its application, it is far less likely to be truly effective. Many folks with painful backs have come to see me after working on core strength. Often, they hold their bellies in whether or not that makes sense in a given situation. Toward the end of this article I will share a practice you can do to explore using your back and belly muscles in a more functional way. Often these same folks are stricken with what Feldenkrais® trainer Larry Goldfarb has called the “curse of the doll body”. The doll in this case is Barbie. She is designed so that only her arms and legs are mobile, and her trunk/core remain rigid. Keeping your core rigid makes many functional activities such as reaching more difficult, as well as having a negative impact on balance. Many complaints of shoulder pain and other arm and leg injuries have their root cause in the inadequate participation of the core/trunk. Here is a quick practice related to reaching … Ideally reach for something specific, though this is not necessary. • First, pull in your belly and “stabilize” your core as I have heard this referred to. Do not lift your ribs. How easy is it to reach now? • Now let go of your belly and allow your ribs to expand as you reach. Easier? That is pretty universally the case. Here is the practice related to more optimal use of your back and belly muscles. Many clients I have seen report that they have bad sitting posture and it is so hard to sit up. Often, whether they realize it or not, they are holding their bellies in. Find a chair and sit at the edge. • To help make this as clear as possible, pull you belly in as much as you can without pain and without making any other efforts. Just pull your belly in without lifting your ribs. Did this action make you sit more erect or slump more? I imagine it made you slump more. • Now again holding your belly in attempt to sit tall? How challenging is that? Where do you have to exert a lot of effort? No wonder even less extreme belly holding is not helpful in sitting. • Now release your belly muscles and gently roll your pelvis so your belly button goes a little forward and down. Are you sitting taller? Did this take less effort. I suspect that is the case. A key function of the abdominal muscles is to flex or round us. A key function of the back muscles is to help us to be erect. Frequently muscles work in reciprocal pairs. This is the case for the back and abdominal muscles. Contracting one set tends to inhibit the other. So, if you hold your belly in while sitting, it makes it very difficult for you back muscles to work in helping you be erect. As a bit of a recap, below are two key human core competencies to help you move through life with increased ease and less pain. TWO KEY CORE COMPETENCIES • Ability to have your core actively participate in a wide variety of activities. • Ability to contract and release larger back and abdominal muscles based on current situation. |