Strengthening the Core Muscles

Within the body there are two types of muscles, those designed to provide background tone often called core or postural muscles, and the other type is our “moving” muscles such as biceps. Both types of muscles must work in synchrony in order for injury not to occur. It is thus vital to address both types of muscles when thinking about training regimes for golf and exercise. Routines in the gym based around building up muscle power do not often improve tone in the core postural muscles, however, programmes such as Pilates or swiss ball exercises do

The main role of the postural muscles is to hold the skeletal system and joint structures in proper alignment so the larger and stronger muscles can produce the desired body movements keeping good balance. Posture must be held for long periods so endurance is essential.

The principle of good posture comes from your core or the pelvis position. If the pelvis is not sitting level, the rest of the body can not function efficiently. It is essential therefore to practise setting a neutral position in the spine and pelvis.

How to set your neutral spine

Start by lying on your back with your knees bent up and feet flat on the floor. Imagine a compass placed on your tummy, North is the sternum bone in your chest and south is the bone at the front of your pelvis.

Start by rocking between N and S by pulling in your tummy muscles to alternately flatten and arch your back. Try and isolate the middle of the two movements. This is your neutral spine. You now need to isolate the muscles to cement this position.

Hold neutral, take a deep breath in and as you breathe out, draw up the muscles inside your pelvis as though you are trying to stop passing water and draw in your lower tummy muscles towards your spine. Do not pull in so hard you move your spine. In Pilates this is described as “zipping and hollowing” your abdominal muscles.

Work them at low effort, no more than 30% and as often as you can. The greater number of repetitions you perform, the fastest the brain recognises the new position and begins to adopt this as normal.

Once you feel comfortable in finding neutral in lying, begin to practise in sitting, driving and standing before gradually introducing this principle in to your golf swing. It is essential that you can hold the neutral position when moving so progression from this stage is vital.

Try the following exercises remembering to maintain neutral and breathe throughout the exercises:

THE PLANK

Lie face down on mat resting on the forearms, palms flat on the floor.
Push off the floor, raising up onto toes and resting on the elbow.
Keep your back flat, in a straight line from head to heels.
Hold for up to 30 seconds
This can also be done with elbows or feet resting on an exercise ball for increased intensity.

FLAT BACK LATS

Fig 1 Fig 2

Fig 3

Lying on your back, with both knees bent up. Tilt your back on to the bed until it is flat and then arch away from the bed. Alternate between these two extremes of pelvic tilt until you feel your back is half way between being flat and arched. This is your spine neutral position. Hold this position and continue to breathe in and out using your diaphragm. It may take several sessions to learn how to move your pelvis like this but it is important not to move on to the next level until you can achieve this.
Try and move through each of the following stages keeping your back in neutral at all times.
Maintaining your spine in neutral attempt to lift one arm above your head. Remember your back must not arch.
Once you are able to do this, try elevating both arms above your head (Fig 1)
Once you can elevate both arms attempt to straighten one leg at the same time as keeping the arms above your head. (Fig 2)
Once you can do both arms and one leg, straighten the other leg at the same time (Fig 3). The spine should stay still at all times.

If you are unable to keep your back flat at any stage, revert back to the previous level. It is essential that you do not hold your breath when doing this exercise. This exercise will help you to stretch out your spine and stengthen the essential core muscles in your stomach.

SIDE PLANK

Lie on side, resting on elbow. Body in straight line.
Push off the floor, raising up onto toes and resting on the elbow.
Keep your back flat, in a straight line from head to heels.
Hold for up to 30 seconds. Maintain breathing
This can also be done with top arm over head and top leg raised.

For more core exercises watch this page or come and have your own taylor made exercise programme designed st Angela Jackson Physio & Sports Injury Clinic in Alderley Edge. See www.angelajackson.co.uk

By Angela Jackson, Chartered Pysiotherapist