This term is often used to describe the principal in Tai Chi which draws attention to spinal / core strength. There are several muscles groups that comprise what we consider the “Core Muscles”. Here is a picture showing the core groups in cross section.
Notice the six large muscles positioned vertically around the spine? These deep stabilizers are very important to overall back health and are typically very hard to reach with a regular exercise routine. Mainly because some of these muscles respond early to light loads and the others respond later, if the load becomes excessive or the spine is placed in danger through twisting or off angle alignment. Tai Chi is one of the most effective exercise routines I have found to activate these deep core muscles groups because we focus so much on strong posture, within a steady, load bearing environment. Each load bearing movement in the form changes postural angles, challenges flexibility and strength while working to keep the spine in strong posture.
There are four natural curves to the spine, shown below. In proper Tai Chi posture, each curve should have a natural position and not be forced to straighten or curve excessively. By moving very slowly and in many different directions, Tai Chi serves to stimulate spinal health through increased circulation, flexibility and stability.
There are many intricate muscles surrounding the spine. As we get older these muscles may get less work and become weakened leading to muscles spasms, chronic back pain, Dowager’s Hump and nerve impingements (pinched nerve) to name a few. Many if not all of these dis-eases are preventable through strengthening and consistent attention to proper posture.
Tai Chi helps to bring awareness to our posture and gives us tools to develop proper alignment. We become aware of our bad habits and can work to change them in our daily environment. Because Tai Chi is a gentle form of exercise the key to gaining optimum benefit is a consistent routine of practice.
This week in class:
We explored how to recognize which core muscles were active during a movement and tried to isolate the deep stabilizers during our Qigong warm-ups and Tai Chi form practice. We introduced a few Qigong exercises that are designed to specifically stretch and strengthen the spine in a healthy way. We also paid close attention to our foot work because proper posture starts at the feet and moves up the spine. Without a stable platform from the pelvis to the ground, the spine cannot be stable and in proper alignment. Think of a Big Top Tent with the center pole as representing the spine and the guy wires holding up the tent as representing the external or wall muscles shown on the first picture above. If the center pole is strong, the guy wires are only there in a supporting role however if the center pole is weak then the guy wires are put under excessive load. Now put the center pole (spine) under a strain and you have the makings of a spinal injury such as a slipped disk or worse.
Bottom Line:
Core strength is critical to spinal health and Tai Chi is one of the best ways to develop it safely at any age.
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