A core discipline in our exercise rehabilitation program is the importance of creating challenges to balance. This is the most effective way to activate your deep core musculature which is controlled by your cerebellum. These are muscles that you cannot consciously contract to build strength. Unlike your biceps, which you can contract through bending and extending your elbow, you must trigger your cerebellum to activate your spine stabilizers. This is achieved through your body’s movement.
One way you can train the endurance of these muscles is by incorporating balance into your exercise routine. This can be as simple as standing on one foot when you are doing a specific exercise (i.e. Biceps curls) or adding balance beams, closing of your eyes or any number of additional instability triggers. In order to have a healthy spine, you must move. That being said our culture is not always conducive to this, as many professions require hours of sitting or standing still. This makes it especially important to activate these deep stabilizer muscles whenever possible.
Go for a run or a walk on a trail with an uneven surface. Climb a tree. Balance on a log. Go paddle boarding. Do whatever it is that you enjoy doing with some added instability. If you ever get bored doing the same thing over and over at a gym, add complexity by standing on one leg or an unstable surface. Not only will this work on your stabilizer endurance and posture muscles, but it is a lot more fun too. Don't just stick to the monotonous treadmill. Be creative and you will likely notice that you feel more awake as well as stronger!
-Dr. Jeff Word, DC, CCSP®
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