Weak Core Signs & How to Fix It

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Weak core is a major pain.  See why.

 

Want to know what is the number one question I get asked?  99.9 percent of the time I hear, “why does my back hurt?”  Or you can insert any other joint area. 

 

It always comes down to the same answer, you have a weak core!  

 

Why are core muscles important?

Core muscles are important because they support your skeletal system.  They also help your posture. This minimizes pain or injuries.

 

Having a strong core is not just about having a 6 pack. Or if you are lucky, an 8 pack.  Core muscles consist of the deep muscles that keep your spine strong. They also align your shoulder and hip complex.  

 

Your muscles are like a bunch of rubber bands and are constantly pulling from joint to joint. The moment you get a tight muscle, you lose flexibility and range of motion of that muscle. This is what eventually leads to injury.  A lot of us just think “my body is stiff cause i'm getting old”. 

What are signs of a weak core

What are the signs of a weak core?

  • Stiffness
  • Back aches
  • Other joining pains
  • Tiredness
  • Poor posture
  • Poor balance

What causes weak core muscles?

You get a weak core for several reasons.   

 

-sitting down all day at an office

-traveling on a daily basis 

-old injury from a fall

-car wreck

-broke a few bones

-ankle sprains

-repetitive movement 

 

All of these examples will cause you to get injured eventually.  How?  Over time the weak muscle’s job will be picked up by a supporting muscle.  This supporting muscle will get stronger, or tighter.  The joint will pull towards that stronger side. This creates poor posture.

 

Having a weak core is like shooting a cannon out of a kayak.  If your core is weak, you will have poor posture and balance. To shoot a cannon you need a sturdy ship.

how do you fix a weak core

How do you fix a weak core?

The first thing I recommend is to do SMR (self myofascial release). This is a self deep tissue massage on the tender area of the muscle. Once you feel like the area is relaxed, then you move on to core training. 

 

1.SMR

2.Core training

3.Strength training

 

Once you relax the tight muscle with SMR, it will be close to its flexibility. But because the core is still weak, it does not know how to function properly. This is where specific core training comes in.

 

You have to strengthen the core muscles so they can get activated and conditioned. Once this happens your joints will decompress. This means you’ll have a better range of motion and better posture!

What are the best core exercises?

Few examples of core training exercises are: 

  • Bridge
  • Plank
  • Bird-dog
  • Cobra
  • Superman
  • Bracing (tva activation)

After doing these exercises a few times, you will feel like you are standing taller. You’ll also notice your aches are going away.  Did I mention your energy level will improve too? 

 

Keep doing these exercises and posture will keep improving!

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Online personal trainer and personal trainer for Austin TX - Rafael Ortiz

Rafael Ortiz

Corrective Exercise Specialist

Rafael has been in the health and fitness industry since 2006.  He is certified by the NASM & insured.

Areas of Expertise

Joint Pain Relief, Post-Rehab Personal Training, Posture Correction, Weight Loss, Nutrition, Strength Training, Core and Balance, Flexibility and Mobility, Muscle Gain, Posture, TRX, Functional Training, Myofascial Release, Cardiovascular Conditioning, Injury Prevention, Stress Reduction, Corrective Exercise, Golf


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