Core training is most often referred to as exercises that work your rectus abdominis.  Sometimes the concept of core training will go as far as including the external and internal obliques and the lumbar erectors, but it rarely goes past that stage.  The term “core” in itself is very loosely used to describe either abs training or stability training, or sometimes both.  But the reality is that your core can include every muscle that runs across your hips, spine (including the cervical spine) and shoulders.

And this is only the back view…

So we definitely need to broaden our horizons when we think about core training and realize it’s much more than just the muscles around our belly.  Here are some of the most overlooked aspects of core training:

• Cervical spine alignment (packing the neck)
• Inner core activation (pelvic floor, diaphragm, transverse abdominis and multifidus)
• Breathing patterns

These are 3 things that go hand in hand with each other, as well as with traditional core training and in my opinion they’re probably the 3 most overlooked aspects of core training among athletes and regular gym-goers.

The trend since Stuart McGill’s work came out is to use neutral spine whenever we train the core and lift weights.  The goal is to reinforce this pattern as much as possible.  But we often forget that the neck is part of the spine and that should also be trained to be neutral.  There is a much deeper core activation when the neck is packed in a neutral position and it provides for greater stability.  The cervical spine often gets into hyperextension when training, especially with posterior chain exercises.  The tendency is to keep the eyes up while the angle of the spine gets closer to parallel.

Notice how hyperextended the cervical spine is.

This position puts a lot of strain on the inter-vertebral discs of the cervical spine on top of having sub-optimal spine stability all the way down to the lumbar spine (each segment of the spine interacts with each other).  Keeping the neck in a neutral/packed position will facilitate a proper breathing pattern (Try and take a deep breath- without thinking about it- first, in a relaxed position with your neck not in a neutral position, and then try it again in a packed neck position.  Notice how the breath with the packed neck position is much more of a belly breath, compared to more of a chest breath without your neck packed).  And that in turn will facilitate activation of the inner core muscles.

Why is this the first image that pops up when I google “packed neck position”??
…but I have to say that his form is pretty impressive

The bottom line is that everything in your core is interrelated together and when everything is indeed coordinated, you gain amazing stability that you wouldn’t have otherwise.   That’s why it’s so important to train your inner core, your breathing patterns and your packed neck position.  From an injury prevention and a strength gain standpoint it can make all the difference.

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There are 2 coaching cues that I’ve become more aware of lately that slipped under my radar for quite some time.  I didn’t realize the importance they had on efficient movement patterns and how they could impact they way the athlete moves.

1- Neck position.  By reading Weingroff’s stuff as well as watching his DVD set and seeing him speak, this is a big take home that I got from his message: you need to coach neck position.
It is part of the spine and has an important impact on inner core function.  This is something I feel like too many coaches would say “why the hell does it matter? It’s not a big deal”.  Well, in fact, IT IS a big deal!  When you deadlift, when you do chin ups, when you do lunges, and when you do any core exercises, the position of your neck affects how your whole body will react.  The goal is to get efficient at joint centration and therefore the body can maximize stability and power production.  The joint centration concept that Weingroff tallks about refers to your joints being in “optimal”, neutral and stable positions for the body to function and move as efficiently as possible.  The position of the neck is a big part of this joint centration concept.  Look carefully at your athletes and clients next time they lift; most of them naturally tend to compensate by reaching with their neck in many different positions.  Coaching athletes and clients to pack in their neck is of utmost importance and I’ve been guilty of overlooking this coaching cue for way too long.  I realize now it is as important as keeping a neutral spine, or keeping your shoulder blades back, etc.

2- Breathing.  We’ve all heard this before at some point in our lives: while lifting, you want to inhale on the eccentric phase and exhale on the concentric phase of any given movement.  Many of us have ditched this concept because we know that it is far from optimal when trying to move big weights and it is pretty inefficient strategy to create stability.  Although I still believe this last theory, I’ve been more aware of the importance of breathing and how it affects your body, just not in the old fashion exhale while you push way.  After taking the postural respiration home study course from the Postural Restoration Institute this past weekend, I realize how important breathing patterns really are.

It affects the position of your spine, your thorax and your ribs on both sides.  Most people have ribs flaring out on the left side and are not very efficient at using their right diaphragm (more on this in an upcoming blog post); because of that the whole orientation of the spine, the thorax and the ribs are affected; which in turn affect neck and shoulder muscle function.  Without going into too much details right now, breathing really does have a profound effect on how we move and position our body.  I’m still not going to tell my athletes to exhale on the way up on a heavy set of deadlift because they need stiffness, which they couldn’t get that way, but there are ways to incorporate breathing patterns into training.  Coaching effective breathing patterns is another often overlooked coaching cue that deserve more attention than it has had recently.

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