Proactive Health

Your core is everything except for your arms and legs. So, your core is the head, neck, the entire spinal column, the shoulders, the rib cage, the abdomen, the pelvis and the hips. This includes all the organs, muscles, nerves, fascia, lymph, arteries, and veins in the head, neck, chest, abdomen and pelvis. When we are training the core, it is essential to take into consideration all of this anatomy and not just focus on isolating muscles. The Core Recovery Method® approaches core training and core health by targeting your entire core - not just your abs. This holistic approach that addresses your core as a whole unit is the reason why so many people see such incredible results with this proven protocol.

If you’re someone who has struggled time and time again with achieving a strong and toned core no matter how many ab workouts you do - you've come to the right place! Many patients come to me feeling frustrated, discouraged, and confused about why their core never seems to get the tone, strength, or definition they’re striving for. 

“Core Training” is a hot topic that is important for everyone to understand (whether or not you are experiencing problems), however, it is poorly understood. Many forms of “core training” can actually do more harm than good. So many well-intended people are doing typical “core exercises” thinking it will make them stronger, improve their performance, resolve pain, and tone their belly, when really it is doing the opposite! I am passionate about this topic because there is so much mis-information out there about what is “good for your core”. So let’s clear up the confusion.

First it’s important to understand that your core muscles consist of 20% voluntary and 80% involuntary muscle fibers - meaning that we have no voluntary control over a majority of them (80% of them). Traditional ab workouts (such as crunches, sit ups, leg lowering/lifting, and bicycles) only target the 20% of voluntary muscle fibers in the core. In order to get a complete core workout and recruit 100% of your core muscles, you must incorporate movements that will trigger reflexes that activate those involuntary muscle fibers of the core. Without focusing on those involuntary fibers, your core training won’t give you the results you’re seeking. 

Not only are many of the traditional ab workouts ineffective, but they can also be harmful and lead to core dysfunction and injury. Traditional "ab exercises" can have detrimental effects on your core for 3 main reasons:

1. They increase the pressure in the abdomen. These exerises lower the diaphragm and bring the rib cage closer to the pelvis which increases the pressure in the abdomen. This posture places undue stress on the connective tissue and muscles of the core. This increased pressure can further strain an already weakened core, delay healing of the pelvic floor, and reduce blood flow to the pelvic organs - especially the uterus and gut.
2. They lower the pelvic organs. Any time the rib cage gets closer to the pelvis, making the abdomen get shorter, the pelvic organs move down. Traditional "ab exercises" lower the position of the pelvic organs, reducing their blood flow, and putting additional strain on the pelvic floor. This strain can negatively impact pelvic floor health and contribute to issues such as bloating, "low belly pooch", prolapse, incontinence, urgency, frequency, hemorrhoids, pelvic pain, back pain, and constipation.
3. They inhibit the deep abdominal and pelvic muscles. Many people do traditional "ab exercises" thinking they strengthen the deep core. But the opposite is actually true. These exercises inhibit the activation and engagement of the deep abdominal and pelvic muscles, because of how much they increase abdominal pressure. So instead of the muscles absorbing the load of the increased pressure - the abdominal and pelvic fascia will. Inhibition of these muscles can lead to further weakness, core dysfunction, and the “lower belly pooch.”

There are 7 aspects of core training that are key to safely and effectively building true core strength, while preventing core and pelvic dysfunction.

1. Breathing should be the foundation of your core training. Your breathing is so much more than just air going in and out of the lungs. It's a vital part of organ function and circulation, as well as the foundation of truly effective core training! Breathing engages the involuntary nervous system, which plays a pivotal role in activating core muscles reflexively, and in a coordinated fashion. If your core training does not revolve around how you're breathing, then it’s not core training! True core training will use breath work to trigger reflexive core muscle activation in order to achieve all the things you are seeking to achieve when training the core: spinal stabilization, toning and slimming of the waist, and deep inner strength. Breath work as the foundation to core training will also improve whole body circulation and nerve conduction, digestion, and organ support.

2. Organ position and pelvic health should be a priority in your core training. True core training goes beyond the abdominal muscles. It encompasses the entire core unit, which is everything except your arms and legs. One of the main roles of your core muscles is to keep your organs in their ideal position for blood, lymph and nerve flow. When your organs are in their best position, the pelvic floor muscles also function at their best. Most typical “core training” methods pay no attention to organ position and the impact it has on pelvic floor function. Typical “core workouts” will lower the pelvic organs (reducing the blood, lymph and nerve flow they receive) and weaken the pelvic floor. The Core Recovery Method® is a core strengthening system that is centered around optimizing organ position and pelvic floor function through breath and postural training. The special emphasis placed on maintaining optimal organ position leads to increased abdominal and pelvic blood, lymph, and nerve flow. This unique (and *very important*)  focus is a game-changer for athletes and active individuals, as it contributes to improved digestion, metabolism, and hormonal regulation.

3. Your core training MUST involve the use of reflexes to trigger involuntary core muscle activation. In order to be truly effective, core training must elicit sustained involuntary muscle activation throughout your entire core unit. This isn't about isolated crunches; it's about triggering reflexive activation of the deepest muscles that support your spine, pelvis, and organs. The core muscles are primarily involuntary muscles. The core consists of 20% voluntary muscle fibers, and 80% involuntary muscle fibers. So doing voluntary exercises like crunches only activate 20% of your core muscle fibers and in a non-functional way. Knowing that we don’t have voluntary control over 80% of the muscle fibers of the core, means it is vital for a “core workout” to be able to elicit involuntary reflexive activation of the core muscles. In order to get a complete core workout and recruit ALL of the muscle fibers of the core, reflexes MUST be elicited. The various breathing techniques inside The Core Recovery Method® elicit those reflexes. This comprehensive approach ensures that your core functions as a unified system, ready to support your organs and pelvic floor during your every move.

4. Core Training should be all about pressure reduction in the abdomen, pelvis and spine. A key aspect of true core training is reducing intra-abdominal pressure (IAP).  As humans who walk upright against gravity all day, we are constantly being presented with compression through the spine, increased pressure on the organs and load on the pelvic floor. Activities like coughing, laughing , sneezing, lifting, running, jumping, exercising, and sitting all increase the pressure in the abdomen and load us in a downward direction. When we reverse this pattern, and perform activities that reduce the pressure in the abdomen, lift the organs and unload the spine, everything starts to function and feel better. Reducing intra-abdominal pressure through the various breathing techniques inside The Core Recovery Method® is extremely beneficial because it unloads the abdominal and pelvic cavities and allows them to decompress. If this pressure is not relieved, it can lead to additional problems, such as core muscle weakness, back pain, prolapse, bladder problems like incontinence, urgency and frequency, bowel problems like IBS and constipation, sexual dysfunction, and menstrual issues. By alleviating chronic pressure associated with sitting, daily life, and high-impact sports, you're creating a foundation of core strength and preventing future core dysfunction.

5. Ideal spinal alignment and posture should be a cornerstone to your core training.  Besides breathing, the position of your spinal cord is another reflex that elicits involuntary core muscle activation. Ability to achieve ideal spinal alignment in various postures is key to core health. Ideal spinal alignment also leads to optimal organ position and pelvic floor function. So the combination of breath and postural training is what good core training is all about. Our bodies will form to the shape we put them in most of the time. Simply being mindful of your body shape and ensuring that your spine is in its ideal position can prevent core dysfunction and enhance overall core tone, and strength.

6. Your core training should improve your stress tolerance. We all hold stress primarily in the muscles, organs and tissues of our core. This stress manifests as tension and restriction in the organs and muscles of the core, and reduces blood, lymph and nerve flow. Having a consistent way to release this tension and congestion in the core (and also increase your tolerance to stress) will improve core function significantly. Breathing is the ideal way to work on stress tolerance through gentle exposure to stress in a safe and controlled environment. Different breathing techniques can be used to stimulate the different sides of the nervous system. When the sympathetic and parasympathetic nervous system are rhythmically engaged, a calming effect occurs and core tension releases. Since breathing is essential to core training, a huge bonus of that is nervous system regulation. The Core Recovery Method® teaches breathing techniques that incorporate a rhythmic activation, cycling between both sides of the nervous system. This balance ensures that there is harmony in your core that promotes efficient movement.

7. Core training needs to strengthen the core fascia, and not weaken it. Since the core is actually more fascia than it is muscle, making sure your core training strengthens (and does not weaken) the abdominal, pelvic and spinal fascia is key. When the pressure in the abdomen is reduced, the fascia of the core is unloaded, drawn and held in, and strengthened. When the pressure in the abdomen is repetitively increased, the core fascia is loaded, pushed outward and downward, and weakened. If your core muscles are dysfunctional, exercises that increase the pressure in the abdomen (like running, jumping, sit ups, crunches) put you at a higher risk for core, spine and pelvic floor injury. The fascial planes in your body contribute to core stability and overall whole body strength. The postures and poses used in The Core Recovery Method® create a stretching of all the fascial planes in the body - from head to toe. All of these fascial planes in the arms, hands, legs and feet join and meet in the center of the body; the core - the spine, abdomen and pelvis. When these fascial places are stretched in their entirety, a drawing inward of their midpoint occurs. This approach not only enhances performance but also offers aesthetic benefits by reducing waist circumference.

For athletes or anyone who leads an active lifestyle, optimizing core health is a game-changer. Your core serves as the foundation for virtually all movements, from explosive sprints to precise, controlled maneuvers. Knowing how to properly and safely strengthen your core can pave the way for a remarkable transformation in physical performance (and a nice bonus in appearance as well).  When your core training allows you to safely strengthen your muscles while also enhancing recovery by reducing the risk of injury, you are building strength and ensuring that your core muscles work seamlessly to provide the necessary support, stability, and resilience for all of your activities. And, perhaps most importantly, the integration of breathwork and posture in your core training effectively prevents injury and all types of core and pelvic dysfunction. Adopting this method of true core training supports your health, strength, and well-being in a sustainable manner, so you can continue to be active for years to come.

Even for those who may not be involved in competitive sports, a strong and functional core is vital for everyday activities and longevity. Remember, your core is everything except for your arms and legs. Your core is your center and foundation. Your core muscles are responsible for: posture, movement, respiration, circulation, nerve conduction, thinking, feeling, talking, digestion, immunity, hormonal regulation, detoxification, spinal stability, and internal pressure management. When the core muscles are not functioning properly, all of these functions can be impacted, thus increasing your susceptibility to disease, inflammation, and the aches and pains that arise with aging and living life. 

Just like a healthy diet and proper exercise, understanding the true role of your core muscles and maintaining good core health is an essential part of health and longevity. By adopting The Core Recovery Method®, you will create a solid foundation for your active lifestyle, whether it's hiking, surfing, skiing, dancing, playing with your kids, or simply being pain-free. With a core that operates at its full potential, you'll be well equipped and prepared for all the things life can throw at you as we age and live life.

Yes! The techniques taught in The Core Recovery Method® target the muscle fibers of the core that determine “definition” or “tone at rest”. When these involuntary muscle fibers are targeted in core training, the visible results are astonishing. Most core training methods only target the voluntary muscle fibers of the core - which only comprise 20% of the total muscle fibers of the core, and therefore the visible results are negligent. The techniques in The Core Recovery Method® train 100% of the core muscle fibers through reflexive activation by breath work. So when the protocol is practiced regularly, every breath you take tones your core muscles making the results visible and long lasting.

Yes, many report losing inches off their waistline after going through this program. The Core Recovery Method® reduces waist circumference by decreasing the pressure in your abdomen and tightening the fascial planes of the midsection. This is accomplished through breathwork and hypopressive training. Reducing waist circumference in this way is absolutely safe, and in fact very healthy. When the pressure in the abdomen is reduced, the organs lift and the core fascia tightens. When the core is decompressed in this way, organ function is improved, spinal posture is optimized and the core muscles are trained to function as they were meant to function - to support the organs and spine.

The Core Recovery Method® does so much more than just strengthen the core muscles. It also improves respiratory function, digestion, hormonal regulation, stress tolerance, and cardiovascular capacity. When the core muscles are trained to reflexively support organ function, improve breathing, and decompress the spine, most all physiological processes in the body are benefitted - leading to optimal core health and longevity.