by Kristin Smith, Guest Blogger

A recent Empoword blog post asks: “What are your greatest sources of strength and stability?” Did you consider counting your health, specifically core strength, among your stability points?

As a certified fitness trainer and muscle activation specialist (MAT), I see the mind-body link between stress and muscle aches and pains everyday. As life’s stresses escalate, so do the physical symptoms of internal stress, sometimes presenting as low back, shoulder or hip pain.

A strong body, particularly your trunk and spine, can be just as useful as friends and family in helping you navigate rough waters. How? Research shows that a strong core is the foundation of all movement, impacting arm and leg power. That power helps us perform such simple tasks as walking, climbing stairs, sitting at the computer or standing. Consider your daily activities, your hobbies and those of your family. Without ability to participate in these “stress relieving” activity, where would you be?

Core muscles such as abs, back, rear end and hips are more that just foundational stability points. A strong core counteracts the physical changes that stress can bring to your life: poor posture, a less active lifestyle and a shortened stride (shuffle).

Core training helps correct muscle imbalances by strengthening muscles that have become weak or underused because of poor posture, and stretching those that are overworked and tight.

Core Training Tips
Be intentional about how you move throughout your day:

• Ribcage Placement: Use your abdominals to keep your ribcage from “popping” when sitting. Try to keep the ribcage over the hips and “lifted,” rather than collapsed to the pelvis.

• Shoulder Blades: Aim for keeping your shoulder blades “sliding” down your back, rather than rising toward the ears or rolling forward during everyday movement, or when exercising. The shoulder blades come together softly to support good posture while at rest and during exercise.

• Head and Neck Placement: The head should follow the rest of the spine, whether lying on your back or stomach, when sitting – even during exercise. Strive for a long neck, with the chin slightly tucked. Tension in the neck and shoulders may result from improper head and neck placement.

• Breathing: Practice intentional breathing to oxygenate muscles, activate abdominals and promote relaxation. Try to breathe into the sides and back of your ribcage by expanding your ribs during inhalation, and letting them come together on an “active” exhale. Practice in the car, at your desk or during cardio activity.

Kristin Smith, MAT, ACSM, ACE, Pilates-certified, brings more than 20 years experience to movement education. As a certified fitness trainer and muscle activation specialist, she specializes in core strengthening, post-rehabilitation and performance improvement. She is co-author of the book “Pilates in Rehab: a guide to integrating Pilates in patient care,” and a frequent lecturer on wide-ranging fitness topics. kascomm@mm.com or 612-803-2543.