The New Core Exercises
WELLNESS | by MOLLY MARTIN
WHEN I TELL FRIENDS ABOUT THE NEW EXERCISES THAT HAVE HELPED MY BACK and I mention the word “core”, most nod knowingly ― until I mention the transverse abdominus and multifidus.
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The new core exercises are much more subtle than pulling your belly button towards your spine. After learning them in physical therapy, I understood them better after observing a workshop for PTs, based on research by some Australian PTs.
The theory: Three key muscles can form a stabilizing cylinder around the spine to protect the back:
- the transverse abdominus or TA, short and cord-like, just inside the hip bone;
- the multifidus, small connectors of the spinal vertebrae;
- the muscles of the pelvic floor.
The research showed that people without back problems contracted those muscles 4/100th of a second before they moved. Folks who had back problems contracted them when they moved.
So back patients re-learn to contract these muscles before moving and then do other specific exercises, many balancing one way or another.
Most women are familiar with engaging the pelvic-floor muscles via Kegel exercises. It’s trickier for men: At the PT-training session, some of the therapists said the most effective phrase they found to help men learn this one was, “Scrotal lift”!
The other exercises are difficult to describe (not to mention teach) with words alone. The PTs in the workshop at first had difficulties getting the knack. (“If you’re sure you’re doing it, you’re probably not, you’re contracting too much and engaging larger muscles instead.”)
What to do if you’re interested? Ask a prospective physical therapist if she or he teaches how to engage your TA and multifidus, and refer to the book link above if needed.
I hope you find as much relief from them as I have!
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Molly, thanks for the little nudge to get working on this. I had seen the title of this and other books, and just needed to start working on it. Do you know of a website that lists PTs who use this approach, and can teach it effectively? I have been working on it on my own & would like a little coaching.
A little coaching is really helpful, Kathy — I’d say almost essential, since the movements are so subtle. I don’t know of such a website (but have thought on several occasions that there should be!). The PT I learned from is Courteney Bealko at Active Physical Therapy in Seattle. Perhaps she might know at PT near you who uses that approach?