The problem with core exercise programs is that they typically do not work. The role of your core is simple - your core is designed to engage, or the muscles contract, when you raise your arm or arms away from your body, protecting your back.

First, we need to know if your core is working. We do this with diagnostic ultrasound.

Second, we use ultrasound to train your core or Targeted Core Training™.

Here is a video of 16 year old Noah with hip pain during running. This problem progressed to a point of his not being able to run. His initial COR Strength Screen showed that he had no core engagement, even with an attempt at voluntary core tightening.

Noah has been progressing quickly with his training and his speed has improved. He no longer has pain during or following a run!

A common myth about your core

We believe that when we do a core exercise like a plank or sit-up that our core is engaging. The truth is that if we have a prior injury to our back or pelvis our core can be inhibited. Doing a core exercise does not necessarily mean that your core is engaging or working.

Core exercises may not engage your core!

Symptoms of a weak or inhibited core

Back tension with a need to bend and stretch daily

A feeling of poor trunk stability

Mid back stiffness

Back pain or pain with core exercises

What is the worst exercise for your core?

Over 6 years of diagnostic ultrasound training has taught us which exercises are best for core engagement and those that do not work that well. The plank exercise has the least success in engaging the core muscles. In most cases we found that the core looked identical to when assessed at rest. 

What is the best exercise for your core?

Our core has the best chance of engaging or contracting during walking or taking a step. Stepping up and raising our hip bone, upward and forward, can engage our core more effectively than other exercises. It is one of the best ways to start core strengthening.

3 things you need to recover from a back injury.

There are 3 parts to recovering from a back or hip injury. A joint problem and stiffness will affect how we move and how our muscles work. A continued muscle imbalance with added strain can create muscle trigger points creating pain and further weakness. This will inhibit our core and can cause a continued limiting problem. The COR Strength Screen assesses each of these areas.

Addressing each area is important for a full recovery and moving past our limits so that we can LIVE IT.

Dry needling is the most effective way to address trigger points in our muscles. If you have muscle knots and pain check out dry needling as an option.