Good movement starts with a well-functioning base: the back. The spine is the core from which many movements are performed. Although a supple back seems attractive, that is only partly true.
The entire back does not have to be flexible to function optimally. The lower back should be relatively stiff and the upper back should be mobile. Think of a catapult. The stick must be sturdy to transfer the force of the elastic properly. The lower back is that stick. A wobbly stick cannot transmit forces, just as you cannot push a limp fire hose forward.
We often try to keep the entire back flexible and mobile. Back problems often arise because the body tries to create stiffness somewhere in the back. If this happens in a place that should be mobile, the entire structure can become disrupted, which can result in various movement complaints, also further down the body. A stable joint that remains stable ensures the optimal range of motion of the mobile joint that is linked to it.
How do you achieve trunk stiffness?
The lower back must therefore be relatively stiff so that the upper back can be mobile. Stability can be achieved in several ways. You can create stability like with a brick wall, where the bottom brick cannot simply be removed. However, gravity can create too much pressure, which can cause complaints. It is better to obtain stability, and therefore trunk stiffness, by keeping the ‘tent lines’ tight. Think of the base of the spine as a tent pole that must remain upright, and the muscles that run around it as the tent lines. To keep the tent pole upright, the lines on each side must be equally taut. If we use the muscles around the torso disproportionately (for example by training only the abdominal muscles or holding the abdomen in during training), problems will eventually arise. You can build up trunk stiffness by training the muscles around the trunk equally. So not with crunches, but with exercises that challenge your torso to stay straight, such as push-ups, planks, and side planks. Exercises to strengthen the back muscles, such as bird dogs, deadlifts, and bent-over rows, are also essential. A powerful short exhalation just before an effort can maintain and increase core stiffness during any exercise.
Abdominal breathing
Whether or not you plan to do core stiffness exercises, you can always improve your posture and body function with your breathing. Breathing should be towards the abdomen. When you maintain good abdominal breathing, you automatically create trunk stiffness, both at rest and during exercise. The pressure that breathing from within places on the trunk muscles and the diaphragm (diaphragm) creates tension on the ‘tent lines’, which improves trunk stiffness. Good breathing is a prerequisite for a well-functioning spine and therefore a well-functioning musculoskeletal system.
Assignment to carried out yourself
Choose three of the following exercises and perform them daily for the next week. After each session, record how you feel and what changes you notice in your core stiffness and general posture:
- Pushups
- Planks
- Side planks
- Bird dogs
- Deadlifts
- Bent-over-rows
Pay attention to your breathing during the exercises and try to take a strong, short exhalation just before each effort. After a week, evaluate your progress and consider incorporating the exercises into your daily routine for long-lasting benefits.